10 Best Backward Medicine Ball Throw Alternatives for Shoulder Power

Ranked Backward Medicine Ball Throw Alternatives

10 substitutes, ranked by how closely each one matches the Backward Medicine Ball Throw on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Medicine Ball Scoop Throw

   99% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
   2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
   3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Backward Medicine Ball Throw
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
2. 

   2. Rack Delivery

   95% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the delts.

   How to perform this exercise

   1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
   2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
   3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Backward Medicine Ball Throw
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
3. 

   3. Car Drivers

   83% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want to work the delts one side at a time.

   How to perform this exercise

   1. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
   2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
   3. Reverse the motion, turning it all the way to the opposite side.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Backward Medicine Ball Throw
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
   • Balance: harder to stay steady on than the Backward Medicine Ball Throw
4. 

   4. Chest Push (Single Response)

   80% match

   • Pectorals
   • Medicine-ball
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the delts.

   How to perform this exercise

   1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
   2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
   3. Follow through by falling forward, catching yourself with your hands.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
5. 

   5. Chest Push (Multiple Response)

   80% match

   • Pectorals
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
   2. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
   3. Follow through by falling forward, catching yourself with your hands.
   4. Immediately return to an upright position. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
   • Balance: harder to stay steady on than the Backward Medicine Ball Throw
6. Play demonstration

   6. Medicine Ball Chest Push From 3 Point Stance

   80% match

   • Pectorals
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a 3 point stance with one hand on the medicine ball and the other hand on the ground.
   2. Extend your legs and position your body in a straight line.
   3. Lower your chest towards the ground while keeping your back straight.
   4. Push the medicine ball away from your body, extending your arm fully.
   5. Return to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
7. Play demonstration

   Progression

   7. Medicine Ball Chest Push With Run Release

   80% match

   • Pectorals
   • Medicine-ball
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
   2. Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.
   3. As you push the ball forward, release it and let it roll forward.
   4. Quickly run forward and catch the ball before it hits the ground.
   5. Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.
   6. Continue alternating legs and repeating the exercise for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
8. Play demonstration

   8. Medicine Ball Chest Pass

   79% match

   • Pectorals
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
   2. Extend your arms forward, pushing the medicine ball away from your chest with force.
   3. As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
   4. Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
   5. Continue for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
9. Play demonstration

   9. Medicine Ball Chest Push Multiple Response

   79% match

   • Pectorals
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a medicine ball at chest level.
   2. Extend your arms forward, pushing the medicine ball away from your chest.
   3. Pause for a moment, then slowly bring the medicine ball back to your chest.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Backward Medicine Ball Throw
   • Body position: standing, the same as the Backward Medicine Ball Throw
10. Play demonstration

    10. Medicine Ball Chest Push Single Response

    79% match

    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
    2. Extend your arms forward, pushing the medicine ball away from your chest.
    3. Pause for a moment, then slowly bring the medicine ball back to your chest.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Backward Medicine Ball Throw
    • Body position: standing, the same as the Backward Medicine Ball Throw