Supine Chest Throw
How to do the Supine Chest Throw with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Medicine Ball
How to do the Supine Chest Throw
- 1
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
- 2
Begin with the ball on your chest, held with both hands on the bottom.
- 3
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- 4
Catch the ball with both hands as it comes down.
Log it, see it on your body.
Every Supine Chest Throw set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Supine Chest Throw fits
The Supine Chest Throw shows up in training built around a specific goal. See how it fits:
More triceps exercises
Supine Chest Throw: common questions
What muscles does the Supine Chest Throw work?
The Supine Chest Throw primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Supine Chest Throw suitable for beginners?
Yes. The Supine Chest Throw is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Supine Chest Throw?
To do the Supine Chest Throw you'll need a medicine ball.
Is the Supine Chest Throw a compound or isolation exercise?
The Supine Chest Throw is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Supine Chest Throw with correct form?
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent. Follow the full step-by-step above for the complete movement.
Log your Supine Chest Throw sets, free.
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