Supine Medicine Ball Chest Throw
In SetGrip: Medicine Ball Chest Throw (Supine)
- Primary muscleTriceps
- EquipmentMedicine Ball
- DifficultyIntermediate
- TypeCompound · Push
Lying on a bench and launching the ball straight up removes the legs from the equation, leaving pure pressing power from the pecs, triceps, and shoulders while gravity returns the ball for the next rep. Because you release the load, you can accelerate through the entire range, something a bench press never permits.
How to do the Supine Medicine Ball Chest Throw
- Lie flat on your back on a bench with your knees bent and feet flat on the ground.
- Hold the medicine ball with both hands, extending your arms straight up above your chest.
- Lower the medicine ball towards your chest, keeping your elbows close to your body.
- Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
- Catch the medicine ball 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
Triceps · Arms
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.
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
- Medicine Ball Close Grip Push-UpMedicine Ball
- Stability Ball DipStability Ball
- Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench PressDumbbell
- Incline Stability Ball Dumbbell Neutral Grip Bench PressDumbbell
- Banded Close Grip Push-UpResistance Band
Frequently asked questions
What muscles does the Supine Medicine Ball Chest Throw work?
The Supine Medicine Ball Chest Throw primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Supine Medicine Ball Chest Throw good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Supine Medicine Ball Chest Throw 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 Supine Medicine Ball Chest Throw?
If you cannot do the Supine Medicine Ball Chest Throw, try the Close Grip Push-Up, the Diamond Push-Up or the Forearm Push-Up. Each of them trains the triceps 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 Supine Medicine Ball Chest Throw, 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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