← EXERCISE LIBRARYPower
Med Ball Chest Pass
An explosive two-hand push of a med ball into a wall. Trains upper-body pressing speed with no eccentric to survive, which makes it easy to load frequently.
- 01Stand two to three metres from a solid wall, feet hip-width, ball at chest height.
- 02Brace the trunk and take a small dip at the knees.
- 03Push the ball hard off the chest, extending both arms fully and fast.
- 04Let the ball hit the wall, catch or collect the rebound, and reset to the chest.
- 05Do 4 to 6 reps per set with full intent on each throw.
- 01Punch it, do not lob it.
- 02Ribs down, do not lean back into the throw.
- 03Reset fully between reps.
- 01Arching the low back to generate throw speed — the spine is producing what the arms and chest should.
- 02Using a ball so heavy the arms move slowly — the point is speed, so drop the weight if the throw looks like a press.
- 03Grinding out sets of fifteen — output falls off and it becomes conditioning, not power.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.