FitCi
Medicine Ball Chest Pass is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps, shoulders. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand 2-3 meters from a solid wall with feet shoulder-width apart
- Hold a medicine ball with both hands in front of your chest
- Brace your core and drive the ball explosively into the wall
- Catch the ball off the rebound and bring it back to your chest
- Move into the next rep without losing speed
Coaching tip
Throw the ball with maximum speed; this is a power exercise, and slow reps don't work here.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.