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MB Throw 7s · no sound

MB Throw

An overhead medicine-ball throw from a staggered stance, whipping the ball forward into a wall or a partner.

Primary muscle
Chest
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Plyometric, Push
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How to do it

  1. Stand in a staggered stance facing a wall or partner, holding a medicine ball in both hands.
  2. Brace the trunk and keep the eyes on the target.
  3. Swing the ball overhead and bend the elbows so it sits behind the head.
  4. Shift weight onto the back leg as you load the throw.
  5. Step forward and throw the ball by extending the hips, knees, and arms together.
  6. Catch the rebound or reset, then repeat without collapsing the ribs.

Common mistakes

  • Throwing a ball that is too heavy to move fast, which turns the throw into a slow press.
  • Arching the lower back as the ball goes behind the head.
  • Leaving the legs quiet so the arms do all of the work.
  • Standing so far from the wall that the rebound cannot be caught.

Muscles worked

Primary
Chest
Secondary
AbsFront DeltsTriceps

Same movement, other equipment

Incline Push-Up Depth Jump Intermediate Incline Push-Up Depth Jump Chest Bodyweight Plyo Kettlebell Pushups Advanced Plyo Kettlebell Pushups Chest Kettlebell

Similar exercises

Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell Dumbbell Decline Bench Press Beginner Dumbbell Decline Bench Press Chest Dumbbell Dumbbell Incline Bench Press Beginner Dumbbell Incline Bench Press Chest Dumbbell Dumbbell Neutral High Incline Bench Press Beginner Dumbbell Neutral High Incline Bench Press Chest Dumbbell Dumbbell Single Arm Chest Press Beginner Dumbbell Single Arm Chest Press Chest Dumbbell

Good to know

What muscles does the MB Throw work?
Mainly the chest. It also works the abs, front delts and triceps.
What equipment do you need for the MB Throw?
It uses dumbbells. Without it, the Incline Push-Up Depth Jump and the Plyo Kettlebell Pushups train the same muscles the same way.
Is the MB Throw good for beginners?
GymVim rates it intermediate.

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