Three Point Stance Medicine Ball Chest Pass

In SetGrip: Medicine Ball Chest Pass (Three Point Stance)

Secondary muscles
Delts, Triceps
Body part
Chest
Position
Standing
Laterality
Bilateral (both sides together)
Category
Strength

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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

  1. Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground.
  2. Extend your legs and position your body in a straight line.
  3. Lower your chest towards the ground while keeping your back straight.
  4. Push the medicine ball away from your body, extending your arm fully.
  5. 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.

Secondary

  • Delts — The front delts assist the push and stabilize the shoulder through the release.
  • Triceps — The triceps extend the elbows at the moment of release and provide the final snap.

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.

Where it fits in a workout

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.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without medicine ball

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.