Medicine Ball Incline Chest Press Toss
Incline-bench medicine ball press toss — explosive plyometric upper-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 clavicular (upper) head of the pectoralis major takes more of the load. The anterior deltoid contributes. The triceps lock out. The trunk braces hard.
How to perform
Setup
Position on an incline bench. Hold a medicine ball at the upper chest.
Execution
Explosively press and toss the ball upward at an incline angle. Catch and lower it back under control. Keep the back against the bench.
Common mistakes
- Going too heavy.
- Not catching cleanly.
- Lifting the back off the bench.
- Cutting the press range.
- Soft trunk.
Progressions and regressions
Regress to flat-bench medicine ball press toss. To progress, increase ball weight.
Programming notes
Upper-chest plyometric. 3 sets of 5-8 reps, twice a week.
