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How to Do Supine Chest Throw — Form, Muscles & Tips

Learn how to do the Supine Chest Throw: step-by-step form, muscles worked, medicine ball setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.