Med ball catch and throw for a stronger chest and arm

The medicine ball catch and overhead throw is among the most important plyometric exercises that target multiple muscle groups in the body. This exercise works the back, chest and arm muscles and it’s great for beginners.



  • Stand facing a wall with your feet shoulder-width apart, grab the medicine ball in your hand and lift it overhead.
  • Bend your elbows and lower your forearms behind your head to make a 45-degree angle with your arms.
  • Forcefully throw the ball ahead and upwards.
  • The ball will bounce off the wall higher the stronger you throw it and will then drop back down.
  • Pick up the ball or catch and repeat.


More details:

This exercise should be repeated for 3 or 4 sets, 15 reps each.

Find a comfortable distance to stand from the wall so you can try to throw and catch the ball

There are many ways to do this exercise depending on your distance to the wall:

  • If you stand away from the wall you need to repeat the same steps but, in this case, the ball will move forward and upward and bounce back toward you. This focuses mainly on the chest, back and arm muscles.
  • When you stand very close to the wall, the ball will move upwards and will not hit the wall with force but will rather drop back under the force of its own weight without bouncing off (the close distance means you will be throwing the ball upwards with no aim of hitting the wall, so it will gently touch it and fall back down. Here, the main focus is the arm and back muscles, whereas the chest muscles will come as second priority. This is more like a wall-ball.


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