Catch and overhead throw for stronger chest and arm muscles

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 and repeat.


More details

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

You need to stand close to the wall and not too far away to be able to pick up 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.

Medicine ball workouts train the hand, arm and upper core muscles in a similar way to weightlifting, and they should be done in the correct way and in a precise technique. Picking up and throwing the medicine ball enhances the upper core’s speed in sync with enhancing strength, diminishing the muscle weakness with time and practice. You can do these workouts two to three times a week, interrupted by sufficient rest periods.








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