Medicine Ball Chest Pass
The point of Medicine Ball Chest Pass is chest thickness through a full range; straightforward equipment demands is how it gets there.
How to do Medicine Ball Chest Pass
- Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
- Extend your arms forward, pushing the medicine ball away from your chest with force.
- As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
- Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
- Continue for the desired number of repetitions.
Medicine Ball Chest Pass Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Medicine Ball Chest Pass Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Medicine Ball Chest Pass
Swap Medicine Ball Chest Pass For
Medicine Ball Chest Pass — Frequently Asked Questions
How do you do the Medicine Ball Chest Pass?
Stand with your feet shoulder-width apart, holding the medicine ball at chest level. Extend your arms forward, pushing the medicine ball away from your chest with force. As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot. Use medicine Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Medicine Ball Chest Pass work?
The Medicine Ball Chest Pass primarily targets the pectorals. It is classified as a chest exercise and is performed with medicine Ball.
How many sets and reps of the Medicine Ball Chest Pass should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Medicine Ball Chest Pass good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Medicine Ball Chest Pass?
Try the Barbell Decline Pullover, Roller Seated Shoulder Flexor Depresor Retractor or the Exercise Ball Pike Push Up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
