Medicine Ball Chest Pass

Medicine Ball Chest Pass is a power - horizontal upper-body throw exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major, Triceps brachii
Secondary muscles: Anterior deltoid, Core muscles
Exercise type: Power - horizontal upper-body throw

Exercise technique

Target
Establish a safe distance from a solid wall or a ready partner.
Grip
Hold the ball with both hands in front of your breastbone.
Stance
Stand hip-width apart with slightly bent knees.
Preparation
Draw your elbows beside your torso and keep your chest upright.
Throw
Rapidly extend both arms forward and throw the ball toward a chest-height target.
Follow-through
Reach your fingers toward the target without letting your torso fall forward.
Receive
Catch the returning ball with your hands and bend your elbows to slow it near your chest.

Key technique points

Release the ball from your chest, not your chin.
Push evenly with both hands.
Choose a chest-height target.
Keep your knees soft.
Maintain balance after the throw.
Slow the returning ball by bending your elbows.

Common mistakes

Throwing overhead

Do not lift the ball upward and lose the horizontal direction of the chest pass.

Pushing with one side

Do not release one hand early and impart unintended spin.

Arching the lower back

Do not generate throwing speed by leaning backward.

Catching with locked elbows

Do not absorb the returning ball with straight arms.

Standing too close to the wall

Do not shorten the return time beyond your ability to control it.

Throwing toward an unready target

Do not release the ball before confirming that your partner is ready to catch it.

Frequently asked questions