Wall Chest Pass

Equipment

Gym Equipment Needed

Muscle Group

Plyometrics

Setup

Use a medicine ball and a solid wall with enough clear space. Choose a ball weight you can throw explosively without rounding your back or losing control on the catch. Stand far enough from the wall so you can fully extend your arms but still catch safely (typically 2–6 feet depending on ball weight and power).

Starting Position

Stand facing the wall with feet about shoulder-width apart in an athletic stance (soft knees, hips slightly hinged). Hold the ball at chest level with elbows slightly tucked. Brace your core, keep ribs down, and keep your chest tall. Eyes stay on the target area on the wall.

Execution

Inhale and brace. Explosively drive the ball forward from your chest by extending your arms and generating power through your legs and hips (small dip and drive if desired). Release the ball directly into the wall at chest height. Catch the rebound with soft elbows, absorb the force, reset the ball back to your chest, and repeat for the desired reps or time. Maintain a steady rhythm while keeping each throw powerful and controlled.

Tips on doing this exercise

Think “brace, then punch”—power comes from a tight core and fast intent.

Keep elbows soft on the catch and absorb the rebound like a shock absorber.

Use a consistent target on the wall for accuracy and better rhythm.

If your low back takes over, lighten the ball and focus on ribs down and leg drive.

Stop the set when throws lose speed or catches get sloppy—quality reps build power safely.

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Common Mistakes

Using a ball that’s too heavy and turning it into a slow push

Letting the low back arch or ribs flare to generate force

Catching with locked elbows (joint stress)

Standing too close or too far and losing timing/control

Dropping the chest or rounding shoulders during throws

Losing control and letting the ball rebound unpredictably

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Recommended Ranges

Power focus: 4–8 sets of 3–6 throws (full recovery 60–120s)

Conditioning: 3–6 rounds of 20–40 seconds, rest 30–60 seconds

General fitness: 3–5 sets of 8–15 throws (controlled, consistent)

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