The Medicine Ball Chest Pass may be implemented to improve power; the focus is on explosiveness, rather than the total amount of resistance being used. Emphasis is on the speed of the action and control of the body.

The Medicine Ball Chest Pass is a plyometric exercise, which focuses on developing neural pathways, explosiveness, body control & coordination as well as improving skill and strength foundation for complex movements utilizing a medicine ball.


  1. Take on athletic stance with the feet hip to shoulder width apart.
  2. Open palms should firmly grasp the sides of the medicine ball six inches in front of the chest; a partner should stand around six feet away, or a wall can be used for a rebound.
  3. Forcefully extend the arms forward to propel the medicine ball to the partner or wall.
  4. As the ball is returned, absorb the ball and re-release it as rapidly as possible; the arms do not have to fully extend in the pass as the idea is to perform rapid reps with minimal contact time with the ball.

Targeted Musculature

  • Pectoralis Major
  • Serratus Anterior

Common Errors

  • Failing to minimize contact time with the medicine ball

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