Start
End
ChestBeginnerBodyweight
Medicine Ball Chest Pass
تمرير الكرة الطبية للصدر
Target Muscles
ChestShouldersTriceps
Blue = primary · Gray = secondary
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- 1
You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
- 2
Begin facing your partner holding the medicine ball at your torso with both hands.
- 3
Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
- 4
Your partner should catch the ball, and throw it back to you.
- 5
Receive the throw with both hands at chest height.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
