Chest · Medicine Ball
Medicine Ball Chest Pass Against Wall
How to do the medicine ball chest pass against wall, 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
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand a few feet from a sturdy wall holding a medicine ball at chest level. Bend your knees slightly and brace your core, then forcefully push the ball straight into the wall by extending your arms. Catch it on the rebound and immediately reload at your chest for the next rep.
- 1Chest and triceps driving the ball explosively into the wall
- 2Core tight and legs feeding power into each pass
- 3Soft hands catching the rebound and reloading fast
Common mistakes
- Flaring the elbows too wide on the push
- Arching the back or leaning excessively into the throw
- Throwing with only the arms instead of the whole body
Muscles worked
The medicine ball chest pass against wall 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
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
Kovo programs the medicine ball chest pass against wall 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 June 2026.