How to do the Medicine Ball Supine Chest Throw
Medicine Ball Supine Chest Throw is a beginner multi-joint compound pulling exercise targeting the Triceps in the Upper Arms region. Performed using medicine ball, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Medicine Ball Supine Chest Throw demonstration · © GymiaFit
Medicine Ball Supine Chest Throw at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Medicine Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Medicine Ball Supine Chest Throw step by step
- 1Lie flat on your back on a bench with your knees bent and feet flat on the ground.
- 2Hold the medicine ball with both hands, extending your arms straight up above your chest.
- 3Lower the medicine ball towards your chest, keeping your elbows close to your body.
- 4Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
- 5Catch the medicine ball and repeat for the desired number of repetitions.
Medicine Ball Supine Chest Throw — questions
What muscles does the Medicine Ball Supine Chest Throw work?
The Medicine Ball Supine Chest Throw primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Medicine Ball Supine Chest Throw?
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 Supine Chest Throw 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 Supine Chest Throw?
Narrow Push-up On Exercise Ball, Medicine Ball Catch And Overhead Throw, Medicine Ball Close Grip Push Up 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 Supine Chest Throw 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.