10 Best Medicine Ball Supine Chest Throw Alternatives for Gyms & Home

Ranked Medicine Ball Supine Chest Throw Alternatives

10 substitutes, ranked by how closely each one matches the Medicine Ball Supine Chest 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

   

   1. Supine Chest Throw

   98% match

   • Triceps
   • Medicine-ball
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the triceps.

   How to perform this exercise

   1. 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.
   2. Begin with the ball on your chest, held with both hands on the bottom.
   3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
   4. Catch the ball with both hands as it comes down.

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

   Why this matches

   • Primary muscle: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
2. Play demonstration

   2. Dumbbell Twisting Bench Press

   95% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the triceps.

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
   3. Extend your arms straight up over your chest, keeping a slight bend in your elbows.
   4. Lower the dumbbells down towards your chest, keeping your elbows close to your body.
   5. As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
   6. Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
   7. As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
   8. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
3. Play demonstration

   3. Dumbbell Neutral Grip Bench Press

   95% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
   3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
   4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending 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: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
4. 

   4. Dumbbell Floor Press

   94% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
   2. Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
   3. Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

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

   Why this matches

   • Primary muscle: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
5. 

   5. Close-grip Dumbbell Press

   94% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a dumbbell standing up on a flat bench.
   2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
   3. Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
   4. Initiate the movement by lowering the dumbbell to your chest.
   5. Return to the starting position by extending the elbows.

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

   Why this matches

   • Primary muscle: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
   • Balance: harder to stay steady on than the Medicine Ball Supine Chest Throw
6. Play demonstration

   6. Barbell Pin Presses

   92% match

   • Triceps
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Set up a barbell on a power rack at chest height.
   2. Stand facing the barbell and position yourself underneath it, with your feet shoulder-width apart.
   3. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
   4. Lift the barbell off the rack and hold it directly above your chest, with your arms fully extended.
   5. Lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
   6. Pause for a moment when the barbell touches your chest.
   7. Push the barbell back up to the starting position, fully extending your arms.
   8. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
7. Play demonstration

   7. Barbell Close-grip Bench Press

   91% match

   • Triceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
   3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
   4. Pause for a moment when the barbell touches your chest.
   5. Push the barbell back up to the starting position, fully extending your arms.
   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: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
8. 

   8. Close-grip Ez-bar Press

   91% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
   2. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
   3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
   4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
   5. Repeat.

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

   Why this matches

   • Primary muscle: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
9. Play demonstration

   9. Ez-bar Close-grip Bench Press

   91% match

   • Triceps
   • Ez-barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
   3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
   4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
   5. Pause for a moment when the barbell touches your chest.
   6. Push the barbell back up to the starting position, fully extending your arms.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, the same as the Medicine Ball Supine Chest Throw
   • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
   • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw
10. Play demonstration

    10. Barbell JM Bench Press

    91% match

    • Triceps
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
    4. Push the barbell back up to the starting position, fully extending your arms.
    5. Repeat for the desired number of repetitions.

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

    Why this matches

    • Primary muscle: triceps, the same as the Medicine Ball Supine Chest Throw
    • Equipment: free weights, the same as the Medicine Ball Supine Chest Throw
    • Body position: lying on your back, the same as the Medicine Ball Supine Chest Throw