Plyometrics

Supine Chest Throw

The supine chest throw is a beginner plyometrics exercise for your triceps, using medicine ball.

Main muscles
Triceps
Also works
Chest, Shoulders
Equipment
Medicine ball
Level
Beginner
Supine Chest Throw, starting position
Start
Supine Chest Throw, end position
Finish

How to do it

  1. This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
  2. Begin with the ball on your chest, held with both hands on the bottom.
  3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
  4. Catch the ball with both hands as it comes down.

Alternatives to the supine chest throw

Cable triceps pushdown Cable stack Overhead dumbbell extension Dumbbells Bench Dips Body weight Close-Grip Barbell Bench Press Barbell Diamond push-up Body weight EZ-Bar Skullcrusher E-z curl bar