Medicine-Ball Chest Pass
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An explosive two-handed chest pass of a medicine ball to a wall or partner — a ballistic horizontal-push power drill that lets the load be released, avoiding end-range deceleration.
Detail
The medicine-ball chest pass is a ballistic horizontal push: holding a medicine ball at the chest, the athlete explosively presses/throws it forward to a wall or partner. Because the ball is released, the pressing muscles accelerate the load through the entire range without the end-range braking that limits ordinary push-ups or bench presses — making it a clean upper-body power drill (and, when done as catch-and-throw against a wall, a mild upper-body SSC drill).
Technique: in a staggered or athletic stance (or seated to isolate the upper body), hold the ball at chest height, optionally counter-movement slightly, then drive it forward explosively with full elbow extension and shoulder horizontal adduction, following through. Catch the rebound (wall) and immediately re-throw for repeated reps, or reset for single maximal efforts.
Loads are light enough to keep the throw fast (heavier balls for strength-speed, lighter for speed); program as low reps with maximal intent. Easy to scale for general fitness and to measure (throw distance) as a power test.
Key facts
- Ballistic two-handed horizontal chest pass of a medicine ball (released load).
- Trains pressing power without end-range deceleration; wall rebounds add light SSC.
- Light/moderate ball, maximal velocity, low reps with full intent.
- Scales easily; throw distance can serve as an upper-body power test.
Connections
- Ballistic Training — a defining ballistic upper-body drill.
- Clap / Plyometric Push-Up — bodyweight pressing-power alternative.
- Medicine-Ball Overhead Throw / Medicine-Ball Slam — other throw variants.
- Bench Press — the strength lift the throw expresses explosively.
- Pectoralis Major — prime mover of the push.
Sources
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.