The medicine ball supine chest throw is an explosive upper body exercise that targets the tricep, chest, and shoulders. It involves lying on your back and throwing a medicine ball upward, emphasizing power and speed.
Also Works
ChestShoulders
How to Perform
1
Lie flat on your back on a bench with your knees bent and feet flat on the ground.
2
Hold the medicine ball with both hands, extending your arms straight up above your chest.
3
Lower the medicine ball towards your chest, keeping your elbows close to your body.
4
Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
5
Catch the medicine ball and repeat for the desired number of repetitions.
Pro Tips
•Start with the ball at your chest and explode upward, releasing the ball as high as possible.
•Catch the ball with soft elbows and immediately absorb the weight back to your chest before the next throw.
•Use a weight that lets you throw explosively for 8-12 reps without losing power.
Common Mistakes
•Using too heavy a ball, which turns the explosive throw into a slow press.
•Not catching the ball with bent elbows, which jars the wrists and shoulders on impact.
•Letting the ball bounce off the chest instead of controlling it down and exploding it back up.