Start
End
Plyometrics
Supine Chest Throw
beginnermedicine ball·compound·push
Muscles Worked
Primary
Secondary
Abdominal part of left pectoralis majorAbdominal part of right pectoralis majorAnterior papillary muscle of right ventricleAnterolateral head of lateral papillary muscle of left ventricleExternal intercostal muscleInnermost intercostal muscleInternal intercostal muscleLateral papillary muscle of left ventriclepectoralis majorpectoralis minortransversus thoraciscoracobrachialisdeltoidinfraspinatus muscleserratus anteriorsubscapularissupraspinatusteres majorteres minor
How to Perform
1
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
2
Begin with the ball on your chest, held with both hands on the bottom.
3
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4
Catch the ball with both hands as it comes down.
Alternatives to Supine Chest Throw
Same muscles, different equipment or difficulty
