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Supine Chest Throw

The Supine Chest Throw primarily targets your Triceps, with support from Chest, Shoulders. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Supine Chest Throw

  1. Step 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. Step 2. Begin with the ball on your chest, held with both hands on the bottom.
  3. Step 3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
  4. Step 4. Catch the ball with both hands as it comes down.

Frequently asked questions

Which muscles are primarily targeted during the supine chest throw?

This explosive movement focuses almost exclusively on the triceps. It emphasizes rapid extension of the elbow to generate maximum power and velocity.

What is the most common form mistake to avoid during this exercise?

Avoid allowing the elbows to flare excessively or losing control of the weight during the catch phase. Maintain a stable torso and consistent elbow positioning to protect the joints.

How should I position my body for maximum power output?

Lie flat on your back with your feet planted firmly to stabilize the spine. Ensure the movement is driven by a quick, explosive extension of the arms rather than a full chest press.

What is a suitable progression for beginners who cannot perform the throw?

Beginners should start with standard close-grip chest presses or medicine ball chest passes against a wall. These movements build the foundational triceps strength and coordination required for the throw.

How should the supine chest throw be programmed for power development?

Perform 3 to 5 sets of 3 to 6 repetitions using a light to moderate weight. Focus on maximum acceleration and allow for full recovery between sets to maintain high power output.

Sample sets & reps for Supine Chest Throw

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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