Repeated Medicine Ball Chest Pass

How to do it

1. Stand facing a wall a step or two away with a medicine ball at the chest, feet about shoulder-width apart.
2. Push the ball hard at the wall with both hands, straightening the arms.
3. Catch it as it comes back, letting the elbows bend and the ball come to the chest.
4. Push it again immediately, using the catch as the loading for the next throw.
5. Keep the feet planted and the trunk braced through the whole series.
6. Continue for the chosen number of throws without pausing between them.

Common mistakes

• Pausing between throws. The catch loads the next push; holding the ball at the chest before throwing again turns a series into single throws.
• Standing too far from the wall. The ball has to come back to the hands; from too far away it lands on the floor.
• Catching the ball stiffly. The elbows give as it arrives, which is what makes the rebound into the next throw.
• Letting the trunk sag as the series goes on. The brace holds for every throw; a trunk that softens throws with the arms alone.

Muscles worked

Primary

• Pecs

Secondary

• Abs
• Shoulders
• Triceps