Run and Release Medicine Ball Chest Pass
In SetGrip: Medicine Ball Chest Pass (Run and Release)
- Primary musclePectorals
- EquipmentMedicine Ball
- DifficultyIntermediate
- TypeCompound · Push
Releasing the ball at full arm extension and sprinting to catch it adds a reactive chase no stationary throw has; you create power, then immediately pursue the result. Find an open stretch of floor, keep the ball weight modest, and treat sets as power conditioning with built-in short rests.
How to do the Run and Release Medicine Ball Chest Pass
- Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
- Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.
- As you push the ball forward, release it and let it roll forward.
- Quickly run forward and catch the ball before it hits the ground.
- Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.
- Continue alternating legs and repeating the exercise for the desired number of repetitions.
Tip: Breathe out sharply and release the ball as fast as possible on every rep.
Muscles worked
Primary
Pectorals · Chest
The chest drives the ball forward from the chest and should feel like a fast bench press.
Common mistakes
- Throwing with the arms only — on a standing pass the power comes from the legs and hips first; step into the throw or drive from the stance.
- Grinding out slow reps — a throw is about speed, so release the ball as fast as you can on every rep and reset fully between throws.
- Elbows flaring wide — keep the elbows tucked and the hands at chest height so the throw comes straight from the chest.
- Ball too heavy — if you cannot throw it fast, it is too heavy; pick a lighter ball and throw it hard.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Throws go at the start of a session after the warm-up and before bench press as a power primer. Pair them with a supine chest throw on the same mat for a power block.
Variations and alternatives
Similar exercises
Without medicine ball
Frequently asked questions
What muscles does the Run and Release Medicine Ball Chest Pass work?
The Run and Release Medicine Ball Chest Pass primarily works the pectorals. It also involves the triceps, delts and abs, which assist the movement and stabilise the joints.
Is the Run and Release Medicine Ball Chest Pass good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Run and Release Medicine Ball Chest Pass with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Run and Release Medicine Ball Chest Pass?
If you cannot do the Run and Release Medicine Ball Chest Pass, try the Three Point Stance Medicine Ball Chest Pass, the Modified Hindu Push-Up or the Dome Side BOSU Push-Up. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Run and Release Medicine Ball Chest Pass, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.