How to do the Medicine Ball Chest Pass
Medicine Ball Chest Pass is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Medicine Ball Chest Pass demonstration · © GymiaFit
Medicine Ball Chest Pass at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Medicine Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Medicine Ball Chest Pass step by step
- 1Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
- 2Extend your arms forward, pushing the medicine ball away from your chest with force.
- 3As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
- 4Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
- 5Continue for the desired number of repetitions.
Medicine Ball Chest Pass — questions
What muscles does the Medicine Ball Chest Pass work?
The Medicine Ball Chest Pass primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Medicine Ball Chest Pass?
You need medicine ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Medicine Ball Chest Pass suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Medicine Ball Chest Pass?
Medicine Ball Chest Push From 3 Point Stance, Medicine Ball Chest Push Multiple Response, Medicine Ball Chest Push Single Response train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Medicine Ball Chest Pass demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.