3. Medicine ball chest throw
How to do it: “Take a kneeling position facing a wall or get a training partner involved to make this move more competitive,” King says. Hold the medicine ball with both hands at chest height. Garnering as much power as possible, throw the ball straight at the wall or your partner, following through with your hands as if you were mimicking the pressing portion of an explosive pushup, King explains. You’ll naturally fall forward a bit.
Why it’s effective: “Heavy medicine balls are very functional, versatile, and give you a huge ‘bang for your buck’ in terms of improving explosive power and speed,” King says. “This exercise will not only fry your chest, but also hit your abdominals to strengthen and condition your entire upper body.”
Pro tips: If it’s too easy, lie on your back and throw the ball in the air, catching it, and repeating quickly and explosively. If it’s too hard, stand up and execute against a wall.
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