Supine Chest Throw

Lie back like a cozy bear in a den, then pop that medicine ball up with a powerful chest press and let it fly. Catch it softly, reset your paws, and repeat. Fast push, steady belly, and no wiggly shoulders. It is a fun way to build big bear chest power without needing heavy weights.

Instructions

1. Lie on a flat bench (or floor) with knees bent and feet planted for stability.
2. Hold a medicine ball at mid-chest with elbows slightly tucked (about 30 to 45 degrees).
3. Brace your core and keep your shoulders pulled down and back.
4. Explosively press the ball straight up and release it to a partner or toward a target.
5. Receive the ball with soft elbows, absorbing the catch back to your chest.
6. Reset your posture and repeat for explosive reps.

Benefits

• Builds upper-body power and rate of force development
• Improves explosive pressing performance for sports
• Trains chest, triceps, and shoulders with lower joint stress than heavy barbell pressing
• Reinforces bracing and upper-back stability during fast pressing

Key Points

• Press explosively; the intent to move fast is the goal.
• Keep wrists neutral and forearms behind the ball on the press.
• Maintain shoulder blades down and back to protect the shoulders.
• Catch with control and absorb through elbows and upper back, not the wrists.
• Stop the set when speed noticeably drops.

Common Mistakes

• Flaring elbows excessively, stressing the shoulders
• Letting shoulders shrug up toward the ears during the press or catch
• Using a ball that is too heavy, turning the movement into a slow press
• Catching with stiff arms, jarring the wrists and elbows
• Arching the lower back instead of bracing the core