Medicine Ball Decline One-Arm Overhead Throw
Intermediate - Strength - Compound

Targeted Muscle Group

Core figure highlighted in blue

MAIN

Core

Back figure highlighted in blue

Back

Chest figure highlighted in blue

Chest

Recommended Equipment

How to do it

Steps :

1.) Start by laying on a decline bench with your back on the bench and feet in the foot rests, holding a ball in one hand extended behind your head and the other arm to your side.

2.) Forcefully come up through your shoulders, in a sit up motion, and throw the ball directly in front of you as if you were going for a maximum distance.

3.) Bounce the ball off a wall back to you and repeat or have a partner catch and bring the ball back to you for as many reps and set as desired.