FlexMedicine Ball Chest Passes
Muscles worked
- Pectoralis Major (Sternal Head)
- Triceps Brachii
- Anterior Deltoid
- Pectoralis Major (Clavicular Head)
- Serratus Anterior
- CategoryPush
- Default target3 sets × 6–10 reps
- EquipmentMedicine Ball
- Movement patternHorizontal Push
- Training stylesHIIT
- LevelBeginner-friendly
Technique
Setup
Stand facing a sturdy wall, an arm's length or two away, in a staggered stance. Hold a medicine ball at your chest with your hands on its sides and brace your core.
Movement
Push the ball explosively away from your chest into the wall until your arms are fully straight. Catch it on the rebound with soft elbows, bring it back to your chest, and go again.
Form Tip
Catch with soft hands and bending elbows, drawing the ball back to your chest; catching it with locked arms jars the elbows and wrists.
Increase Difficulty
Use a heavier ball, or step farther back from the wall.
Decrease Difficulty
Use a lighter ball and pause to reset between passes.