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Beginner
Pectorals
Medicine Ball Chest Pass
This is a fast and strong exercise for your upper body. It works the muscles in your chest, shoulders, and the back of your arms. To do it, you hold a heavy ball at your chest and push it hard against a wall or to a partner, then catch it when it bounces back.
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How to Perform
- 1Stand with your feet apart, about as wide as your shoulders. Hold the ball right in front of your chest.
- 2Push your arms straight out to throw the ball hard away from your chest.
- 3When you throw, let your arms keep reaching forward. Shift your body weight from your back foot to your front foot.
- 4Catch the ball when it bounces back to you, and do the movement again right away.
- 5Keep doing this for the number of times you want.
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