Chest Pass with Medicine Ball

Chest Pass with Medicine Ball

Difficulty level: Intermediate | Muscle Group(s): Arms, Chest, Deltoids, Pectorals, Shoulders, Total Body, Triceps | Modality: Power

Progression 1Progression 2


  • Improves concentric acceleration, dynamic stabilization, eccentric deceleration of the upper extremity.
  • It teaches the body to summate forces along the kinetic chain.


  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Stand in proper alignment with hands in front of the chest and feet pointing straight ahead.
  • Activate the core with proper drawing in and pelvic floor contraction.


  • Start with chest tall and shoulder blades depressed and retracted.
  • Hold medicine ball close to chest with elbows high.
  • Movement is the summation of the shoulder protraction, elbow extension and the wrist flexion as the ball is accelerated away from the body.