Medicine Ball Lying Chest Throw

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Medicine Ball Lying Chest Throw


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Forward Push
Intensity: Medium



Participant lies on floor, mat or shallow bench with legs bent. Extend arms upward with hands open, ready to catch ball. Spotter holds medicine ball with both hands at arms length, directly above participant's lower chest.


Spotter drops ball above participant's lower chest. Participant catches medicine ball and immediately throws it forcefully upward, extending both arms vertically. Spotter catches ball and repeats.


Spotter stand near head to keep ball's fall directly above lower chest. Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time.

Force (Articulation)


Exercise Directory | Plyometrics: Function & Intensity / Type

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