Supine Chest Throw
A beginner compound movement that trains the triceps with a medicine ball.
Force Type
Push
compound
Difficulty
Beginner
compound
Variations
0
equipment swaps
Muscles
3
primary + secondary
The verdict
Supine Chest Throw has 4-step instructions, documented to a similar depth as most of the 71 triceps exercises PlainExercise catalogues.
Ranked against the 71 triceps exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#582 of 868
4 numbered source steps; the longest instruction list ranks #1.
Instruction text
#732 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Supine Chest Throw is a beginner compound movement that trains the Triceps along with chest and shoulders. It requires a medicine ball. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Triceps
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Supine Chest Throw Data Reveals · DOC · PUSH/COMPOUND
Supine Chest Throw opens on force profile: a PUSH compound pattern for triceps on a medicine ball, force direction is the first filter on this floor-level record.
4 steps land in the middle third (4–5) of the catalogue, enough detail to compare form without the longest upstream essays.
Supine Chest Throw is classified as a beginner-level compound movement with a push force profile, primarily training the Triceps with secondary engagement of the chest, shoulders. The canonical form requires a medicine ball in the plyometrics category. Within the triceps cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | compound |
| Force | push |
| Equipment | medicine ball |
| Category | plyometrics |
| Primary muscle | Triceps |
| Secondary muscles | 2 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Supine Chest Throw catalog footprint
Among 71 exercises whose primary muscle is triceps, Supine Chest Throw ranks #18 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for triceps for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Supine Chest Throw trains the triceps as the prime mover, with 2 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Supine Chest Throw does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
- Begin with the ball on your chest, held with both hands on the bottom.
- Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- Catch the ball with both hands as it comes down.
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Supine Chest Throw teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the triceps through its full safe range on Supine Chest Throw is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Supine Chest Throw recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Supine Chest Throw - brace and inhale during the lowering phase, exhale on the exertion, especially important with a medicine ball where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Triceps and secondarily chest, shoulders
- People who have access to a medicine ball
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Supine Chest Throw; browse 8 peer triceps exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Supine Chest Throw feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · MEDICINE-BAL · PUSH/COMPOUND · FLOOR
- On PUSH/COMPOUND triceps work, warm up 5–10 minutes before loading Supine Chest Throw; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on MEDICINE-BAL gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Supine Chest Throw, drawn across all muscles (not the triceps-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (4 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (375 here).
Related exercises
Other exercises that target the Triceps.
See all Triceps exercises.
Using the supine chest throw
A beginner compound movement for the triceps - here's how to put it to work.
- Train the triceps 2–3 times a week with 48+ hours between hard sets; pair this with other triceps movements for balanced development. All triceps exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.