Medicine Ball Chest Press Toss
Lying chest press toss with a medicine ball — explosive plyometric chest pressing.
Level: Advanced
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Hybrid Athletic
Equipment: Medicine Ball
Sports: Football Rugby
Target muscles
The pectoralis major drives the explosive press. The triceps lock out the elbows. The deltoids contribute. The trunk braces. As a plyometric chest movement, this trains explosive pressing power.
How to perform
Setup
Lie on your back with knees bent. Hold a medicine ball at chest level.
Execution
Explosively press and release the ball straight up into the air as high as possible. Catch it as it descends and immediately lower it back to the chest. Continuous rhythm. Keep the core engaged.
Common mistakes
- Going too heavy. The ball needs to be light enough to catch safely.
- Not catching the ball cleanly.
- Missing the ball — drop your arms to your sides immediately if you lose it.
- Cutting the press range.
- Not bracing the trunk.
Progressions and regressions
Regress to lying medicine ball chest press (no toss). To progress, increase ball weight conservatively.
Programming notes
Explosive chest work. 3-4 sets of 5-8 reps, twice a week.
