▸ Arms
Supine Chest Throw
TricepsMedicine Ball
beginner · compound · plyometrics
Also works: Chest · Shoulders
A triceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
02
Begin with the ball on your chest, held with both hands on the bottom.
03
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
04
Catch the ball with both hands as it comes down.