Triceps exercise · medicine ball
Medicine Ball Supine Chest Throw
The medicine ball supine chest throw is a medicine ball exercise that targets the triceps, with the chest and shoulders assisting.
- Target muscle
- Triceps
- Also works
- Chest, shoulders
- Equipment
- Medicine ball
- Body part
- Upper arms
How to do the medicine ball supine chest throw
- Lie flat on your back on a bench with your knees bent and feet flat on the ground.
- Hold the medicine ball with both hands, extending your arms straight up above your chest.
- Lower the medicine ball towards your chest, keeping your elbows close to your body.
- Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
- Catch the medicine ball and repeat 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 triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every medicine ball exercise.
