Medicine Ball Chest Pass

What it is

This explosive push movement is performed with a medicine ball, primarily developing your chest muscles. It also engages your shoulders and triceps, building upper body power. You can perform this exercise with a partner or against a sturdy wall.

Technique tips

• Hold the medicine ball at your chest with both hands.
• Drive the ball forward by extending your arms forcefully.
• Keep your core engaged throughout the movement.
• Catch the ball softly with both hands to absorb the impact.
• For more power, step into the throw as you release the ball.
• Breathe out explosively as you throw the ball forward.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.