Medicine Ball Supine Chest Throw

Also known as: supine medicine ball chest throw

Intermediate

Triceps

Medicine Ball

Chasing elbow strength that finishes presses? Medicine Ball Supine Chest Throw uses straightforward equipment demands to get there.

How to do Medicine Ball Supine Chest Throw

Lie flat on your back on a bench with your knees bent and feet flat on the ground.
Hold the medicine ball with both hands, extending your arms straight up above your chest.
Lower the medicine ball towards your chest, keeping your elbows close to your body.
Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
Catch the medicine ball and repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises

Medicine Ball Supine Chest Throw Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Stop the set at the last rep that still looks like the first.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Add reps before you add load, and keep every rep the same shape.

Common Medicine Ball Supine Chest Throw Mistakes

Letting the return phase happen on its own

Control the way back with the same effort you spend on the way out.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Medicine Ball Supine Chest Throw

Easier progression

Dumbbell Incline Triceps Extension

Harder progression

Cable Pushdown

Swap Medicine Ball Supine Chest Throw For

Triceps Dip

Close-Grip Bench Press

Dumbbell Close Grip Press

Medicine Ball Supine Chest Throw — Frequently Asked Questions

How do you do the Medicine Ball Supine Chest Throw?

Lie flat on your back on a bench with your knees bent and feet flat on the ground. Hold the medicine ball with both hands, extending your arms straight up above your chest. Lower the medicine ball towards your chest, keeping your elbows close to your body. 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 Supine Chest Throw work?

The Medicine Ball Supine Chest Throw primarily targets the triceps. It is classified as a arms exercise and is performed with medicine Ball.

How many sets and reps of the Medicine Ball Supine Chest Throw should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Medicine Ball Supine Chest Throw good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms 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 Supine Chest Throw?

Try the Triceps Dip, Close-Grip Bench Press or the Dumbbell Close Grip Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Medicine Ball Supine Chest Throw the same as the supine medicine ball chest throw?

Yes. The Medicine Ball Supine Chest Throw is also commonly called the supine medicine ball chest throw. Different gyms and training programs label it differently, but "supine medicine ball chest throw" refer to this same movement.