Medicine Ball Lying Floor Close Press Catch
- Músculo objetivo
- —
- Equipamiento
- Medicine Ball
- Parte del cuerpo
- Chest
- Tipo
- Strength
The medicine ball lying floor close press catch is a plyometric chest exercise performed flat on the floor with a narrow, close grip on the ball. You press the ball explosively off your chest so it leaves your hands, then catch it on the descent — training the chest, triceps, and shoulders for power and reactive strength. The floor limits the bottom range of motion, making it joint-friendly while still delivering a strong pressing stimulus.
Cómo hacer el Medicine Ball Lying Floor Close Press Catch
- 1Lie flat on the floor with your knees bent and feet planted. Hold the medicine ball on your chest with both hands close together, fingers pointing upward and thumbs nearly touching.
- 2Brace your core and pull your shoulder blades flat against the floor to create a stable base.
- 3Take a breath, then press the ball explosively straight up off your chest, extending your arms fully and releasing the ball into the air at the top of the movement.
- 4Keep your eyes on the ball as it rises and begins to fall back toward you.
- 5Catch the ball with soft, slightly bent elbows — absorbing the impact through your hands and arms rather than locking out stiff arms.
- 6Let the ball descend under control back to your chest, cushioning it against your sternum to reset for the next rep.
- 7Repeat for the target number of reps, setting the ball down safely on the floor when finished.
Consejos de técnica
- Press explosively but catch with control — the eccentric catch is where a significant part of the plyometric benefit occurs, so don't just let the ball drop.
- Keep your wrists stacked directly over your forearms on both the press and the catch to avoid bending them backward under load.
- Start with a light medicine ball until the catch-and-reset rhythm feels natural; switching to a heavier ball before the movement is grooved increases injury risk.
- Keep your lower back and glutes in contact with the floor throughout — do not arch excessively to generate momentum.
- Focus on full elbow extension at the top of each press to maximize the explosive stimulus before releasing the ball.
Errores comunes
- Using a ball that is too heavy, which slows down the explosive press and turns the movement into a slow grind rather than a power exercise.
- Catching with locked, straight elbows — rigid arms transfer impact directly to the joints; always receive the ball with a slight bend to absorb force.
- Allowing the wrists to collapse backward on the catch, which places excessive stress on the wrist joint and reduces pressing control on subsequent reps.
- Raising the hips or arching the lower back to squeeze out extra range, which destabilizes the base and shifts load away from the target muscles.
- Pressing at an angle rather than straight up, causing the ball to drift and making the catch unpredictable and unsafe.
Preguntas frecuentes
What muscles does the medicine ball lying floor close press catch work?
The exercise primarily targets the chest (pectoralis major), with the triceps and front shoulders (anterior deltoids) contributing significantly to the pressing motion. The close grip places extra demand on the triceps and inner chest compared to a wider hand position.
How is this different from a regular medicine ball floor press?
The key difference is the plyometric press-and-catch: you release the ball at the top of each rep rather than keeping contact throughout. This trains explosive power and reactive strength in addition to basic pressing strength. The close grip also shifts more emphasis to the triceps and inner chest.
What size medicine ball should I use?
Begin with a light ball — typically 4–6 kg (8–14 lb) — so you can press it explosively and catch it safely. Choose a weight that lets you fully extend your arms on every rep; if the ball barely leaves your hands, go lighter.
Is this exercise safe for beginners?
It is best suited to trainees who already have solid floor-press mechanics, since the catch requires quick reaction and controlled absorption. Beginners should first develop comfort with standard medicine ball floor presses before adding the explosive release-and-catch component.
Why does the floor help with this exercise?
The floor acts as a natural range-of-motion limiter, preventing the elbows from dropping below the torso as they would on a bench. This reduces shoulder-joint stress at the bottom position and makes the exercise more accessible for those with shoulder sensitivity.
