How to do the Medicine Ball Chest Pass
You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
Begin facing your partner holding the medicine ball at your torso with both hands.
Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
Your partner should catch the ball, and throw it back to you.
Receive the throw with both hands at chest height.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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