Start
End
TricepsBeginnerBodyweight
Supine Chest Throw
رمي صدر مستلقيًا
Target Muscles
TricepsChestShoulders
Blue = primary · Gray = secondary
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- 1
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
- 2
Begin with the ball on your chest, held with both hands on the bottom.
- 3
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- 4
Catch the ball with both hands as it comes down.
Important tips
Lock out fully without hyperextending the elbow.
Keep your wrists neutral and steady.
Feel the triceps work — not the shoulders carry.
