Chest · Medicine Ball
Medicine Ball Chest Pass
How to do the medicine ball chest pass, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand a few feet from a partner or sturdy wall, holding a medicine ball at chest level with both hands. Bend your knees slightly and engage your core. Forcefully push the ball straight out from your chest by extending your arms and flicking your wrists. Catch the ball on the rebound or have your partner return it, immediately bringing it back to your chest to repeat the next rep.
- 1Feel your chest and triceps driving the ball forward explosively
- 2Keep your core tight and use your legs to generate power if performing from a squat
- 3Catch the ball softly and immediately reload for the next pass
Common mistakes
- Avoid flaring your elbows too wide; keep them at a comfortable angle
- Don't arch your back or lean excessively; maintain good posture
- Avoid throwing purely with your arms; use your entire body for power
Muscles worked
The medicine ball chest pass mainly works the mid chest and upper chest, with the triceps, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestPrimary
- TricepsSupport
- Lower ChestSupport
- Front DeltsSupport
Medicine Ball Chest Pass strength standards
See how your medicine ball chest pass ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM14 lb
Silvere1RM23 lb
Golde1RM31 lb
Platinume1RM43 lb
Diamonde1RM59 lb
Champione1RM70 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the medicine ball chest pass for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.