Medicine Ball Chest Pass
A beginner compound plyometric exercise that works the chest, using a medicine ball.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Medicine Ball Chest Pass
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Isometric Chest Squeezes
A beginner compound plyometric exercise that works the chest, needing no equipment.
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2
Chest Push (multiple response)
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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3
Chest Push (single response)
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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4
Chest Push from 3 point stance
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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5
Chest Push with Run Release
A beginner compound plyometric exercise that works the chest, using a medicine ball.
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6
Heavy Bag Thrust
A beginner compound plyometric exercise that works the chest.
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7
Incline Push-Up Depth Jump
A beginner compound plyometric exercise that works the chest.
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8
Plyo Push-up
A beginner compound plyometric exercise that works the chest, needing no equipment.
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9
Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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10
Drop Push
An intermediate compound plyometric exercise that works the chest.
Frequently Asked Questions
What muscles do medicine ball chest pass work?
Medicine Ball Chest Pass primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for medicine ball chest pass?
Medicine Ball Chest Pass uses medicine ball.
Medicine Ball Chest Pass: is it suitable for beginners?
Yes. Medicine Ball Chest Pass is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of medicine ball chest pass?
Isometric Chest Squeezes, Chest Push (multiple response), Chest Push (single response) train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my medicine ball chest pass reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; medicine ball chest pass can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Medicine Ball Chest Pass with AI
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