Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Combat

Medicine Ball Chest Pass

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest, Triceps

Also delts, abs

You need

Medicine ball, Wall

How to do itPictures · 3 steps
1Start
2Throw
Main musclesAlso working
  1. 1Ball at your chest, athletic stance
  2. 2Step and push the ball into the wall hard
  3. 3Catch it and reset

Most common mistake

Throwing with the arms only, with no step or hip drive.

Watch a demo
B
For american football
#23 of 35
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Research
66
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 66
TransferStrong
Injury protectionFair
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNordic CurlBodyweight
  • ABarbell Back SquatBarbell
  • ATrap Bar DeadliftBarbell
  • ANeck Curl & ExtensionOther

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