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Medicine ball overhead throw
Intermediate
Medicine ball overhead throw is a compound exercise for the triceps, also working the front delts, chest, traps, and abs.
What it works
Primary muscle
Triceps
Also works
Front deltsChestTrapsAbs
- Equipment
- Other
- Movement
- Conditioning
- Type
- Compound
- Logged as
- Reps
- Suggested rest
- 1 min
How to do it
- 1Stand tall with feet shoulder-width and hold the medicine ball at mid‑chest, elbows under the ball and wrists neutral.
- 2Brace your core and take a small dip by bending hips and knees while keeping the torso upright.
- 3Drive through the legs and extend the hips, then rapidly flex the shoulders and extend the elbows to launch the ball overhead and forward.
- 4Release the ball slightly above forehead level at a 30–45° angle while keeping the ribcage down to avoid low‑back arching.
- 5Finish tall on the toes with arms extended and eyes forward.
- 6Catch the return (or retrieve the ball) with soft knees and a neutral spine.
- 7Reset, inhale, and repeat powerful, crisp throws; exhale on each release.
What to do instead
Track it in Vytal, free
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