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Medicine Ball Chest Press Slam
Explosive medicine ball throw combining chest press pass and overhead slam to build upper body power and conditioning; targets chest, shoulders, and core for athletic performance.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart holding medicine ball at chest level with both hands, elbows bent.
- Brace core and explosively press ball forward from chest in a horizontal throw.
- Catch or retrieve ball if partner-involved, or follow through momentum.
- Immediately transition to overhead position by raising ball above head.
- Slam ball forcefully downward to ground from overhead.
- Pick up ball from ground.
- Repeat sequence with controlled recovery.
Coaching Tips
Form Cues
- Drive through heels
- Explode from chest
- Slam with full power
- Keep core tight
- Recover quickly
Breathing
Inhale during preparation, exhale forcefully on press and slam while bracing core.
Tempo
1-0-1
Range of Motion
Full arm extension on press to ball release; full overhead reach to ground contact on slam.
Safety
Safety Notes
- Avoid slamming near others
- Use soft surface for ball bounce
- Stop if shoulder pain occurs
- Maintain neutral spine
Spotting
Partner assists with ball retrieval; not typically needed for solo slams, use wall for passes.
Common Mistakes
- Leaning back on slam
- Weak follow-through
- Not bracing core
- Over-rotating torso
When to Avoid
- Shoulder instability
- Recent abdominal strain
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension for grip
Build Up First
- Basic chest press form
- Overhead throwing ability
Also known as
Med Ball Chest Throw Slam, Medicine Ball Explosive Chest Press
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