Supine Medicine Ball Chest Throw

How to Do:

1. Setup Lie on your back on a flat surface or bench with your knees bent and feet flat on the floor. Hold a medicine ball with both hands at chest level, elbows bent.
2. Engage Core Keep your core engaged and your lower back pressed into the floor or bench for stability.
3. Throw the Ball Explosively push the medicine ball away from your chest, extending your arms and throwing the ball toward the wall or your partner.
4. Control the Ball's Return If using a wall, let the ball bounce back toward you. If you have a partner, catch the ball on the return.
5. Catch and Repeat Absorb the ball’s momentum by slightly bending your elbows as you catch it, then quickly reset and perform the next throw.
6. Repetitions Repeat for the desired number of repetitions.

Benefits:

The Supine Medicine Ball Chest Throw is an explosive movement that primarily targets the chest, shoulders, and triceps. This dynamic exercise helps improve power, coordination, and overall upper body strength. It also engages the core for stability during the throw, making it an effective functional movement for building explosiveness and functional strength. The throwing action can also enhance muscle activation and promote better chest development.