Medicine Ball Chest Pass
3sets
8-10reps
60srest
~7.4kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inChest
A stretch across the chest at the bottom and a strong squeeze as you press; triceps finish the lockout.
Key cue (the coach says it during the set)“Shoulder blades back and down, chest up, then press.”
Tempo · Lower 2 s · pause 1 · press 1 s
Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.
Feel it somewhere else? Fix it like this
- Feel it in ShouldersElbows flared too wide and shoulders rolling forward. Tuck elbows to about 45°, keep shoulder blades pinned, lower to mid-chest.
- Feel it in Back of armsGrip too narrow or stopping short. Grip slightly wider than shoulders and lower until close to the chest.
- Feel it in WristsWrists bent back. Stack the weight over your forearms, knuckles to the ceiling.
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Stand with feet hip-width apart and brace your core before each rep.
- Drive up as fast as possible, then control the way down.
- Throw every rep at maximum speed and end the set when the throws slow down.
- Use a light ball of 2–5 kg that rebounds predictably.
Common mistakes
- Using a ball so heavy that the pass becomes slow and grinding.
Breathing
Exhale sharply as you throw, inhale as you catch and reset.
Equipment needed
Recommended by goal
Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s