Medicine Ball Supine Chest Throw - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Medicine Ball Supine Chest Throw

Step by step instructions, muscle activation and variants for the Medicine Ball Supine Chest Throw.

MediumMiddle chest

About this exercise

The medicine ball supine chest throw is an explosive upper-body power exercise performed lying on your back, pressing and releasing the ball upward from chest level. It trains the chest, triceps, and anterior shoulders in a ballistic pushing pattern, developing rate of force development in the pressing muscles.

How to Perform

  • Lie flat on your back with knees bent and feet flat on the floor
  • Hold the medicine ball with both hands at chest level, elbows bent and pointing outward
  • Brace your core and press your lower back lightly into the floor
  • Explosively extend your arms and throw the ball straight up into the air
  • Catch the ball as it descends and absorb the landing by returning it to your chest under control
  • Reset briefly and repeat for the desired number of reps

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Medicine Ball Supine Chest Throw

The Medicine Ball Supine Chest Throw is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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