Chest Pass

Exercise Tips

  • Do not push with your legs- use your arms only

Chest Pass

This exercise targets your chest and provides a low cardio benefit. It also works your triceps.

Muscle Group

Chest, Triceps


2 Days a Week to
5 Days a Week


Medicine Ball

Cardiovascular Benefit


Muscle Group: Chest, Triceps

Equipment: Medicine Ball

Minimum Frequency: 2 Days a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Medicine Ball Exercises – Chest

Starting Position: Kneel on the ground about three feet from a wall, facing the wall. Hold a medicine ball in both hands and hold it at your chest, elbows flared out.

  1. 1 Chest pass the ball as hard
    as you can against the wall, making it hit slightly
    above head level.
  2. 2 Allow the ball to roll back to
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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