Animated GIF · Available via API
gif_boxMedicine Ball Chest Pass
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fitness_center Equipment
Medicine BallCategory
strength
Mechanic
compound
Cal/min
6.1
Force
push
Medicine Ball Chest Pass is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
Extend your arms forward, pushing the medicine ball away from your chest with force.
As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
Continue for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Medicine Ball Chest Pass loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Medicine Ball Chest Pass is classified as a Beginner strength exercise, so beginners and anyone new to training Chest can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Chest movements in a balanced routine.
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