Medicine Ball Chest Pass

Setup & Positioning

• Stand facing a sturdy wall or partner about 4–8 feet away.
• Hold the medicine ball at chest height with elbows bent and close to your body.
• Feet shoulder-width apart, knees slightly bent, core engaged.

Key point: “Keep your elbows in and drive through the ball, not just with your arms.”

Execution

1. From the athletic stance, push explosively through your chest and arms to throw the ball straight forward.
2. Follow through by extending your arms fully, keeping your wrists straight.
3. Catch the rebound or retrieve the ball and reset quickly for the next rep.
4. Maintain good posture and avoid leaning too far forward.

Where You Should Feel It

• Pectorals, shoulders, and triceps generating the push
• Core bracing to stabilize your body
• Lower body lightly assisting with balance and force transfer

Where You Shouldn’t Feel It

• Lower back strain from leaning excessively
• Wrist pain from hyperextension
• Shoulder discomfort from overextending at release

Breathing

"Exhale forcefully as you throw, inhale as you reset and catch."

Common Mistakes to Avoid

1. Throwing only with the arms – Engage your chest and upper back for more power.
2. Standing stiff – Stay in a slight athletic stance for stability.
3. Elbows flaring out too wide – Keep them closer in line with your wrists and shoulders.
4. Poor grip – Hold the ball firmly to control the throw and catch.