Medicine Ball Chest Pass

Medicine Ball Chest Pass: So führst du sie aus

1. 1Stand facing a wall or partner at arm's length plus about one step, feet shoulder-width apart and knees slightly bent.
2. 2Hold the medicine ball at chest height with both hands, fingers spread wide and elbows bent and pointing outward.
3. 3Brace your core and set your shoulder blades back and down so your chest is tall and open.
4. 4Explosively extend your arms and press the ball forward from your chest, pushing through your palms as if performing a standing chest press.
5. 5Release the ball at full arm extension, driving through your chest, shoulders, and triceps to maximize power.
6. 6Catch the ball on the return — from the wall rebound or your partner's pass — with slightly bent arms to absorb the load.
7. 7Bring the ball back to chest height under control, reset your stance and brace, then repeat for the target number of reps.

Technik-Tipps

• Keep your elbows at roughly a 45–75° angle to your torso during the push — flaring them straight out to 90° shifts stress onto your shoulder joints.
• Think of the movement as a chest press, not a throw: initiate the push from your chest and let your triceps lock out the extension.
• Stay on the balls of your feet and allow a slight forward lean into each pass to transfer force efficiently without losing your brace.
• Control the catch — absorbing the rebound with stiff, locked elbows removes the eccentric benefit and can jar your joints.
• Choose a ball weight that lets you move explosively on every rep; if the push slows down noticeably, the ball is too heavy for power work.

Häufige Fehler

• Starting with the ball too far from the body — holding the ball away from your chest before the push reduces the loading position and limits power output.
• Flaring the elbows straight out to 90°, which places excessive stress on the shoulder joint and takes the chest out of the movement.
• Pushing with the arms only instead of engaging the chest — failing to retract the shoulder blades means the pectoralis major never fully loads.
• Catching with stiff, straight arms, which sends impact directly into the elbows and wrists instead of cushioning through the muscles.
• Using a medicine ball that is too heavy, which forces a slow, grinding push instead of the explosive contraction the exercise is designed to train.

Häufig gestellte Fragen