Supine Chest Throw
Supine Chest Throw is a plyometric power – supine vertical chest pass exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Pectoralis major, Deltoid
- Exercise type
- Plyometric power – supine vertical chest pass
Exercise technique
- Ball
Use a light medicine ball you can catch safely.
- Lie down
Lie on your back with knees bent and feet planted.
- Grip
Support the ball underneath with both hands at your chest.
- Throw
Quickly extend your elbows and release vertically above your chest, away from your face.
- Track
Keep your hands open and watch the ball.
- Catch
Receive it with both hands, bending your elbows to slow it.
- Reset
Prepare the next throw once the ball is fully controlled in front of your chest.
Key technique points
- Start with a light ball.
- Keep the throwing line above your chest.
- Release evenly with both hands.
- Protect your face from the ball path.
- Soften the catch.
- Do not chase an uncontrolled throw.
Common mistakes
Throwing toward the face
Do not release at an angle that brings the ball down over your head.
Excessive weight
Do not select a load beyond your catching strength.
Catching with straight elbows
Do not let the impact transfer sharply into your shoulders.
One-sided release
Do not cause the ball to veer sideways.
Lifting the head
Do not strain your neck while reaching for the ball.
Uncontrolled height
Do not force a maximum throw beyond your safe catching range.
Frequently asked questions
Supine Chest Throw: why is “Throwing toward the face” a mistake?
Do not release at an angle that brings the ball down over your head.
Supine Chest Throw: why is “Excessive weight” a mistake?
Do not select a load beyond your catching strength.
Supine Chest Throw: why is “Catching with straight elbows” a mistake?
Do not let the impact transfer sharply into your shoulders.
Supine Chest Throw: why is “One-sided release” a mistake?
Do not cause the ball to veer sideways.
Supine Chest Throw: why is “Lifting the head” a mistake?
Do not strain your neck while reaching for the ball.
Supine Chest Throw: why is “Uncontrolled height” a mistake?
Do not force a maximum throw beyond your safe catching range.
What should I focus on when doing Supine Chest Throw?
Start with a light ball. Keep the throwing line above your chest. Release evenly with both hands. Protect your face from the ball path. Soften the catch. Do not chase an uncontrolled throw.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.