Supine Chest Throw
A beginner compound plyometric exercise that works the triceps, using a medicine ball.
Starting position
End position
How to Do Supine Chest Throw
- This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
- Begin with the ball on your chest, held with both hands on the bottom.
- Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- Catch the ball with both hands as it comes down.
Muscles Worked
Alternatives to Supine Chest Throw
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
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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2
Bench Dips
A beginner compound strength exercise that works the triceps, needing no equipment.
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3
Close-Grip Barbell Bench Press
A beginner compound strength exercise that works the triceps, using a barbell.
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4
Close-Grip Dumbbell Press
A beginner compound strength exercise that works the triceps, using dumbbells.
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5
Close-Grip EZ-Bar Press
A beginner compound strength exercise that works the triceps, using an E-Z curl bar.
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6
Dip Machine
A beginner compound strength exercise that works the triceps, using a machine.
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7
Incline Push-Up Close-Grip
A beginner compound strength exercise that works the triceps, needing no equipment.
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8
JM Press
A beginner compound strength exercise that works the triceps, using a barbell.
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9
Parallel Bar Dip
A beginner compound strength exercise that works the triceps.
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10
Smith Machine Close-Grip Bench Press
A beginner compound strength exercise that works the triceps, using a machine.
Frequently Asked Questions
What muscles do supine chest throw work?
Supine Chest Throw primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for supine chest throw?
Supine Chest Throw uses medicine ball.
Supine Chest Throw: is it suitable for beginners?
Yes. Supine Chest Throw 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 supine chest throw?
Push-Ups, Bench Dips, Close-Grip Barbell Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my supine chest throw reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; supine chest throw 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 Supine Chest Throw with AI
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