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Supine Chest Throw

AdvancedStrengthTier T4

You lie on your back with your knees bent and a ball held on your chest with both hands underneath. You extend through your elbows to throw the ball straight up as high as possible, and keep your hands ready to catch it.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on the ground on your back with your knees bent.
  • Begin with the ball on your chest, held with both hands on the bottom.
  1. She lies supine on the mat, knees bent and feet flat, the medicine ball resting on her chest with both hands cupped under its bottom.

    Step 1 of 5

    Lie on your back with your knees bent and begin with the ball on your chest, held with both hands on the bottom.

  2. She is mid-launch, both arms extending explosively upward from her chest, the ball just leaving her hands on a straight-up line above her.

    Step 2 of 5

    Explode up, extending through the elbows to throw the ball directly above as high as possible.

  3. The ball is high above her chest on its vertical path, her arms still raised and tracking it, her knees bent and her back on the mat.

    Step 3 of 5

    Keep your hands ready to catch the ball while it travels directly above for maximum height.

  4. She is catching the descending ball with both hands under it, her arms absorbing it back toward her chest, knees still bent.

    Step 4 of 5

    Catch the ball with both hands as it comes down, returning it to the chest.

  5. She lies supine on the mat, knees bent and feet flat, the medicine ball resting on her chest with both hands cupped under its bottom.

    Step 5 of 5

    Lie on your back with your knees bent and begin with the ball on your chest, held with both hands on the bottom.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Throw the ball straight up above your chest, not out at an angle, so it comes straight back down to your hands. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.