Napra

Supine Chest Throw

PlyometricsBeginner TricepsChestShoulders Medicine ball
Supine Chest Throw, step 1
1. Lie on your back with knees bent, the medicine ball on your chest, held from underneath with both hands.
Supine Chest Throw, step 2
2. Explosively extend your arms and throw the ball straight up; catch it and bring it back to your chest.

How to do it

  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 in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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