Three Point Stance Medicine Ball Chest Pass
In SetGrip: Medicine Ball Chest Pass (Three Point Stance)
- Primary musclePectorals
- EquipmentMedicine Ball
- DifficultyIntermediate
- TypeCompound · Push
Starting from a three point stance with one hand on the ball makes this a single-arm push: you drop the chest, then fire the ball away while the trunk resists rotation. Keep reps low per arm, since it behaves more like a plyometric push-up than a throw and quality fades fast with fatigue.
How to do the Three Point Stance Medicine Ball Chest Pass
- Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground.
- Extend your legs and position your body in a straight line.
- Lower your chest towards the ground while keeping your back straight.
- Push the medicine ball away from your body, extending your arm fully.
- Return to the starting position and repeat 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
Frequently asked questions
What muscles does the Three Point Stance Medicine Ball Chest Pass work?
The Three Point Stance Medicine Ball Chest Pass primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Three Point Stance Medicine Ball Chest Pass good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Three Point Stance 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 Three Point Stance Medicine Ball Chest Pass?
If you cannot do the Three Point Stance Medicine Ball Chest Pass, try the Run and Release Medicine Ball Chest Pass, the Decline Push-Up or the Dumbbells Deficit 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 Three Point Stance 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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