Supine Chest Throw

What it is

This exercise builds explosive power in your upper body by throwing a medicine ball from a lying position. It primarily targets your triceps, effectively engaging your chest and shoulders. You'll develop dynamic strength and coordination through this movement.

Technique tips

• Maintain bent knees for a stable, grounded base.
• Start with the medicine ball resting firmly on your chest.
• Explode upwards, driving the ball as high as possible.
• Fully extend your arms at the point of release.
• Catch the medicine ball softly with both hands.
• Breathe out forcefully as you throw the ball.

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.