Chest · Medicine Ball
Medicine Ball Supine Chest Throw
How to do the medicine ball supine chest throw, 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
- Compound
How to do it
Lie flat on your back holding a medicine ball at your chest with both hands. Explosively press the ball straight up toward the ceiling, releasing it at full extension, then catch it and absorb it back to your chest to repeat.
- 1Drive explosively through the chest and triceps as you launch the ball
- 2Keep your back flat and ribs down against the floor
- 3Absorb the catch by letting your elbows bend smoothly
Common mistakes
- Don't let your elbows flare out wide at the bottom
- Avoid arching your back off the floor to generate force
- Don't catch with locked, stiff arms
Muscles worked
The medicine ball supine chest throw mainly works the mid chest and triceps, with the front delts, upper chest, and upper abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Front DeltsSupport
- Upper ChestSupport
- Upper AbsSupport
- ForearmsMinor
- Lower ChestMinor
- Lower AbsMinor
- Internal RotatorsMinor
Kovo programs the medicine ball supine chest throw 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.