How to Do Medicine Ball Chest Pass: Muscles Worked & Proper Form

Muscles Worked in the Medicine Ball Chest Pass

Primary muscles worked:

• Chest
• Front Delts

Secondary muscles worked:

• Triceps

How to Do Medicine Ball Chest Pass

1. Stand with your feet shoulder-width apart, knees slightly bent, 3 to 6 feet (1 to 2 meters) away from a wall and facing it.
2. Hold a medicine ball at chest level with both hands, elbows bent.
3. Engage your core and keep your back straight.
4. Push the ball explosively forward from your chest, extending your arms fully.
5. Release the ball toward the wall.
6. Catch the ball and repeat for the desired number of repetitions.

Commentary

The medicine ball chest pass is an explosive upper-body power exercise used in athletic training and functional fitness. It mimics a pushing motion similar to a bench press but performed dynamically. Make sure you’re far enough that the ball rebounds cleanly but not so far that you lose control or compromise form.