Chest exercise · medicine ball
Medicine Ball Chest Pass
The medicine ball chest pass is a medicine ball exercise that targets the chest (pectorals), with the shoulders and triceps assisting.
- Target muscle
- Pectorals
- Also works
- Shoulders, triceps
- Equipment
- Medicine ball
- Body part
- Chest
How to do the medicine ball chest pass
- Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
- Extend your arms forward, pushing the medicine ball away from your chest with force.
- As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
- Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
- Continue for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The shoulders and triceps work as secondary muscles. See all chest exercises or every medicine ball exercise.
