Medicine Ball Decline Chest Press Toss
Decline-bench medicine ball press toss — explosive plyometric pressing biased to the lower chest.
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 lower head of the pectoralis major takes more of the load thanks to the decline angle. The triceps lock out. The deltoids contribute. The trunk braces hard.
How to perform
Setup
Position on a decline bench with feet secured. Hold a medicine ball at the chest.
Execution
Explosively press and toss the ball upward. Catch and lower it back to the chest. Keep the feet secured and the core braced.
Common mistakes
- Going too heavy.
- Not catching cleanly.
- Failing to brace the trunk.
- Cutting the press range.
- Decline too steep.
Progressions and regressions
Regress to flat medicine ball press toss. To progress, increase ball weight.
Programming notes
Lower-chest plyometric. 3 sets of 5-8 reps, twice a week.
