Around The Worlds vs Medicine Ball Chest Pass

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.

Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.

Reverse the movement to return the weight to the starting position as you exhale.

You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.

Begin facing your partner holding the medicine ball at your torso with both hands.

Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.

Your partner should catch the ball, and throw it back to you.

Receive the throw with both hands at chest height.