Strength exercise

Medicine Ball Chest Pass (Explosive)

How to do it

Stand facing a solid wall with feet staggered slightly, holding the medicine ball at chest height with both hands.
Brace the core hard and load the back leg before driving the ball away as fast as possible.
Extend the arms and shoulders explosively to release the ball at maximum speed, treating each rep as a single all-out effort rather than a steady rhythm.
Catch the rebound quickly and absorb it back to the chest, resetting the stance in the same motion before the next throw.
Exhale sharply on the explosive release and take a full breath during the brief reset before each throw.
Keep each rep separated by a full reset rather than rushing into the next throw, since chaining reps without control is the common fault.

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises