Medicine-Ball Against-Wall Chest Pass
Power up your chest with Medicine-Ball Against-Wall Chest Pass! Build strength and explosive power with this dynamic exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand facing a solid wall with your feet shoulder-width apart.
2. Hold a medicine ball with both hands at chest level, elbows bent and tucked in close to your body.
3. Begin the movement by slightly bending your knees and then explosively extending your legs and arms to throw the ball against the wall.
4. Catch the ball on the rebound with both hands, and as you catch, move into a semi-squat position to absorb the force.
5. Immediately pass the ball back to the wall in a quick, explosive motion.
6. Continue this movement for the desired number of repetitions before taking a break.
Make sure to select a weight for the medicine ball that allows you to perform the pass explosively while still maintaining proper form and control. Adjust your distance from the wall depending on the rebound of the ball. Always ensure the wall’s surface can withstand the impact of the medicine ball.
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