Intermediate
MEDICINE BALL SUPINE CHEST THROW
Upper arms
Body Part
Triceps
Target Muscle
Medicine ball
Equipment
Intermediate
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on your back on a bench with your knees bent and feet flat on the ground.
2
Step:2 Hold the medicine ball with both hands, extending your arms straight up above your chest.
3
Step:3 Lower the medicine ball towards your chest, keeping your elbows close to your body.
4
Step:4 Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
5
Step:5 Catch the medicine ball and repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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