How to do a Partner Medicine Ball Chest Pass
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Partner Medicine Ball Chest Pass
Instructions for Proper Form
Partner Medicine Ball Chest Pass is a compound exercise that primarily targets the chest, shoulders, and triceps. By working with a partner, you add an element of coordination and timing to the movement. This is an excellent exercise for developing explosive power and functional strength, making it a great addition to any workout focusing on upper body dynamics.
- Stand upright with your feet shoulder-width apart 8-10’ in front of a wall or a partner.
- Hold the medicine ball just below chest height with your elbows tucked to your sides.
- Brace your core by breathing into your stomach and flexing your abdominal muscles.
- Explosively extend your arms forward evenly distributing equal force through both arms.
- Retrieve the ball after it impacts the wall or have your partner pass it back.
Weight & 1 Rep Max Calculator
Average Partner Medicine Ball Chest Pass standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternative Exercises to Partner Medicine Ball Chest Pass
1. Machine Bench Press
93.5 mSCORESWAPPED 16 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.
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2. Machine Fly
98.2 mSCORESWAPPED 13 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
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3. Dumbbell Fly
98.3 mSCORESWAPPED 10 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
4. Push Up
94.5 mSCORESWAPPED 5 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
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5. Push Up on Knees
83.4 mSCORESWAPPED 4 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
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6. Barbell Bench Press
99.2 mSCORESWAPPED 4 TIMESBench Press is one of the three Powerlifting movements, and one of the most common upper body exercises. It’s a fantastic compound exercise that can help you build strength in your chest, shoulders, and triceps. It’s a staple in most fitness programs, and is often used as a metric for tracking upper body strength in general.
7. Hammerstrength Chest Press
94.3 mSCORESWAPPED 3 TIMESHammerstrength Chest Press is a variation on the more standard Barbell Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, shoulders, and triceps. The use of a Hammerstrength machine forces you to use a fixed range of motion. This can help you either learn the movement, or focus your efforts on exertion rather than stability.
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8. Leg Raise With Dumbbell Pull Over
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9. Medicine Ball Slam
16.6 mSCORESWAPPED 3 TIMESA high-intensity, full-body exercise that uses the explosive power of slamming a medicine ball downward. This movement targets the arms, shoulders, core, and back, improving power, coordination, and cardiovascular fitness. It's more dynamic than traditional weightlifting, offering both strength and cardio benefits.
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10. Hammerstrength Incline Chest Press
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