Medicine Ball Chest Pass

The medicine ball pass is a simple partner-based exercise that involves throwing a weighted ball back-and-forth. It can be part of a dynamic warm-up for lifting or athletics, but can also work as active rest or as a component of circuit training.


  1. Activates numerous upper-body muscle groups: chest, shoulders, upper back, core
  2. Raises core body temperature for other training or athletics
  3. Easy to add variations: scoop tosses, shovel throws, overhead throws
  4. Athletic and coordination challenge

Medicine Ball Chest Pass Images


Medicine Ball Chest Pass Instructions

Medicine Ball Chest Pass muscle diagram
  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.