10 Best Backward Medicine Ball Throw Alternatives for Shoulder Power

The Backward Medicine Ball Throw is done standing with a medicine ball. Ranked closest by our scoring: the Left Hook. Boxing.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Backward Medicine Ball Throw

Backward Medicine Ball Throw
Primary muscle
Delts
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound
How to perform Backward Medicine Ball Throw
  1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
  2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
  3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
  4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
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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.

  1. Best match
    Left Hook. BoxingPlay demonstration

    1. Left Hook. Boxing

    76% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number 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: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Medicine Ball Throw
    • Balance: harder to stay steady on than the Backward Medicine Ball Throw
  2. Modified Hindu Push-upPlay demonstration

    2. Modified Hindu Push-up

    70% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. 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: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Medicine Ball Throw
  3. Triceps Dip (Between Benches)Play demonstration

    3. Triceps Dip (Between Benches)

    66% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Backward Medicine Ball Throw
  4. Chest Tap Push-upPlay demonstration

    4. Chest Tap Push-up

    65% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower yourself, tap your chest with your right hand.
    4. Push yourself back up to the starting position.
    5. Repeat the movement, this time tapping your chest with your left hand.
    6. Continue alternating sides 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: bodyweight only, not free weights
    • Body position: lying face down, not standing
  5. Clap Push UpPlay demonstration

    5. Clap Push Up

    65% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
    3. Push through your palms explosively to propel your body off the ground.
    4. While in mid-air, clap your hands together before landing back in the starting position.
    5. 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: bodyweight only, not free weights
    • Body position: lying face down, not standing
  6. Plyo Push-up

    6. Plyo Push-up

    64% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Move into a prone position on the floor, supporting your weight on your hands and toes.
    2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
    3. Descend by flexing at the elbow, lowering your chest towards the ground.
    4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
    5. Return to the starting position and repeat the exercise.
    6. For added difficulty, add claps into the movement while you are air borne.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  7. Chest Dip On Straight BarPlay demonstration

    7. Chest Dip On Straight Bar

    62% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. 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: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Push And Pull BodyweightPlay demonstration

    8. Push And Pull Bodyweight

    62% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. 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: bodyweight only, not free weights
    • Body position: lying face down, not standing
  9. Body-upPlay demonstration

    9. Body-up

    62% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Modified Push Up To Lower ArmsPlay demonstration

    10. Modified Push Up To Lower Arms

    62% match
    • Forearms
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
    4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: forearms, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing

Why You Might Need a Backward Medicine Ball Throw Alternative

You may need substitutes because of shoulder pain, lack of a medicine ball or safe throwing space, or a shift in training goals toward hypertrophy or rehab. The throw stresses rapid horizontal abduction and scapular retraction; if that movement causes impingement, choose slower, controlled variations to preserve scapular rhythm. Equipment limits push you to cables or bands that replicate posterior-delt loading while reducing eccentric stress. For power development, pick lighter implements and prioritize velocity; for rehab, select low-load band work and focus on motor control. Cue: keep slight scapular depression and lead with the elbow to maximize posterior delt activation and protect the rotator cuff.

Backward Medicine Ball Throw FAQ

What muscles does Backward Medicine Ball Throw work?

The exercise primarily targets the posterior deltoids while recruiting the middle traps, rhomboids, and triceps for force transfer. Biomechanically it emphasizes rapid horizontal abduction and scapular retraction, with the core stabilizing the kinetic chain.

What is the best bodyweight alternative to Backward Medicine Ball Throw?

A reliable bodyweight substitute is prone Y/T raises on the floor or an incline bench; they reinforce scapular control and posterior-delt activation. Cue: lift the chest slightly, lead with the thumbs up, and squeeze the scapulae to emphasize horizontal abduction.

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