Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredMedicine Ball
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Glutes, Hamstrings, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Half Kneeling Medicine Ball Chest Pass Overview

The half-kneeling medicine ball chest pass is a variation of the medicine ball chest pass and an exercise used to build explosive strength in the chest, shoulders, and triceps.

Throws and toss exercises performed with medicine balls, such as the half-kneeling medicine ball chest pass, are typically used by athletes to build the explosive strength necessary for their specific sport.

However, these exercises can be performed by others looking to build their explosive strength.

Half Kneeling Medicine Ball Chest Pass Instructions

  1. Setup in a half kneeling position while holding a medicine ball at your chest with a soft bend in your knees.
  2. Exhale, press the arms to extension, and aggressively launch the med ball into the wall directly in front of you.
  3. Catch the med ball as it returns from the wall and repeat step #2 for the desired number of repetitions.

Half Kneeling Medicine Ball Chest Pass Tips

  1. With med ball drills, the goal is speed throughout the movement. There are only a few rare instances where one might want to move slowly through a weighted plyometric drill with a medicine ball.
    • A good rule of thumb - if the weight is so excessive that it affects the technical execution of the movement then it is too much.
  2. You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
  3. Keep the torso rigid and ensure some tension through the core to help transmit force out through the extremities.
  4. Initially you may want to focus on pausing in between reps to ensure proper positioning but over time you can eventually progress to more rhythmic (i.e. back to back) repetitions.
  5. If you are using a denser medicine ball which will react with “an equal and opposite reaction” then you may want to stand a little ways back from the wall to allow yourself time to react.
    • However, if you’re using a more absorptive ball then you can stand closer and catch the ball as it comes directly off the wall.