Stand facing a wall or a partner at a distance of 6-10 feet, holding a medicine ball at chest height with both hands.
Stand with feet shoulder-width apart in a staggered or parallel stance.
Pull the ball into your chest and load your arms, engaging your chest and core.
Explosively push the ball forward from your chest, extending your arms fully and releasing the ball.
Follow through with your hands pointing toward your target.
Catch the ball on the rebound from the wall (or from your partner) and immediately reload for the next rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8-10 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps with heavier ball | Strength, high intensity/volume |