The Medicine Ball Supine Chest Throw is an explosive exercise that targets the chest, shoulders, and arms. It also engages the core muscles and helps improve upper body power and strength.
How to perform
To perform the Medicine Ball Supine Chest Throw, follow these step-by-step instructions:1. Lie down on a flat bench or on the ground with your feet flat on the floor and knees bent at a 90-degree angle.
2. Hold a medicine ball with both hands, keeping your elbows slightly bent and the ball positioned directly above your chest.
3. Engage your core muscles and press your lower back into the bench or floor to maintain stability.
4. In a controlled motion, quickly extend your arms and throw the medicine ball straight up in the air. Make sure to keep your arms extended and the ball directly above your chest as you throw it.
5. Catch the medicine ball as it comes back down and immediately repeat the movement for the desired number of repetitions.
6. Remember to exhale as you throw the ball and inhale as you catch it and bring it back to your chest.
7. Start with a light-weight medicine ball and gradually increase the weight as you become more comfortable with the movement and build strength.
8. Perform 3-4 sets of 8-12 repetitions, resting for 30-60 seconds between sets.
It is important to use proper form and technique while performing the Medicine Ball Supine Chest Throw to avoid injury. If you experience any discomfort or pain during the exercise, stop immediately and consult with a fitness professional or healthcare provider.
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.