Medicine Ball Chest Pass
"This exercise builds upper arm strength too, working your delts, triceps, and biceps with each throw," says Jimmy Minardi, founder of Minardi Training in New York City.
The Setup: Standing and holding a medicine ball with feet shoulder-width apart, eight feet from a partner or close enough to a wall to bounce the ball back.
How to Do It: Holding the ball in both hands, take one step forward to throw the ball, catching it as it's thrown or bounces back to you. Try to perform continuously for up to two minutes.