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

The Medicine Ball Supine Chest Throw is done lying on your back with a medicine ball. Ranked closest by our scoring: the Supine Chest Throw, the Dumbbell Twisting Bench Press and the Dumbbell Neutral Grip Bench Press.

Medicine Ball Supine Chest ThrowWatch the Medicine Ball Supine Chest Throw

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Medicine Ball Supine Chest Throw

The steps for the Medicine Ball Supine Chest Throw itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Medicine-ball · Intermediate · Compound

  1. Lie flat on your back on a bench with your knees bent and feet flat on the ground.
  2. Hold the medicine ball with both hands, extending your arms straight up above your chest.
  3. Lower the medicine ball towards your chest, keeping your elbows close to your body.
  4. Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
  5. Catch the medicine ball and repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Supine Chest Throw

    1. Supine Chest Throw

    98% match

    Triceps · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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. Dumbbell Twisting Bench PressPlay demonstration

    2. Dumbbell Twisting Bench Press

    95% match

    Triceps · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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
  6. Barbell Pin PressesPlay demonstration

    6. Barbell Pin Presses

    92% match

    Triceps · Advanced · Compound

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

    • Barbell
    How to perform it
    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

Medicine Ball Supine Chest Throw FAQ

What muscles does Medicine Ball Supine Chest Throw work?

The supine chest throw primarily recruits the triceps (long and lateral heads), with secondary activation of the pectoralis major and anterior deltoid, plus core stabilization. Cue your movement: drive force through elbow extension to accentuate triceps contribution and minimize shoulder-first mechanics.

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