The Medicine Ball Chest Pass exercise is a plyometric exercise that primarily targets the chest, shoulders, and triceps. This exercise is commonly used to build upper body strength, power, and explosiveness.
How to perform
To perform the Medicine Ball Chest Pass, follow these steps:1. Start by standing with your feet shoulder-width apart, holding a medicine ball at chest level with both hands.
2. Engage your core and squeeze your glutes to stabilize your body.
3. Lower yourself into a quarter squat position, keeping your back straight and chest up.
4. Explosively push through your legs and extend your arms forward to propel the medicine ball away from your chest.
5. Release the ball when your arms are fully extended in front of you.
6. Catch the ball as it rebounds off the wall or your partner, using the momentum to quickly return to the starting position.
7. Repeat the movement for the desired number of repetitions.
It is important to perform this exercise with proper form to prevent injury. Make sure to use a medicine ball that is an appropriate weight for your fitness level, and always warm up before starting any exercise routine. Additionally, consult with a fitness professional if you are unsure about your form or technique.
Equipment required
Medicine Ball
A Medicine Ball is a weighted fitness tool, usually made of rubber or leather, that ranges in weight from 2 to 25 pounds. It is used for a variety of strength and conditioning exercises including core work, functional training, plyometrics, and rehabilitation. The weight and size of the ball allows for dynamic movements that engage multiple muscle groups, improve balance, coordination, and power.