The medicine ball chest pass builds strength and explosive power through the chest, shoulders, and arms while improving muscular and cardiovascular endurance.
Grab a medicine ball and stand several feet in front of a partner or wall, your feet shoulder-width apart. Hold the medicine ball with both hands in front of your chest.
Step forward with one leg and forcefully pass the ball to your partner or the wall by pushing it away from your chest. Have your partner toss the ball back or catch the ball on the rebound from the wall with both hands. As you catch the ball, bend your knees to lower into a half squat.
Keep your abs tight as you press the ball.
Keep your chest up at all times.
Squeeze your shoulder blades together while the ball is against your chest.