10 Best Supine Chest Throw Alternatives When You Lack a Medicine Ball

The Supine Chest Throw is done lying on your back with a medicine ball. Ranked closest by our scoring: the Dumbbell Floor Press, the Dumbbell Neutral Grip Bench Press and the Dumbbell Twisting Bench Press. A harder version, the Medicine Ball Supine Chest Throw, is listed below as a progression rather than a swap.

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

Original Exercise: Supine Chest Throw

Supine Chest Throw
Primary muscle
Triceps
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Chest, Shoulders

How to perform Supine Chest Throw
  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.
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Ranked Supine Chest Throw Alternatives

10 substitutes, ranked by how closely each one matches the 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Floor Press

    1. Dumbbell Floor Press

    94% 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. 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 Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
    • Balance: harder to stay steady on than the Supine Chest Throw
  2. Medicine Ball Supine Chest ThrowPlay demonstration

    Progression

    2. Medicine Ball Supine Chest Throw

    98% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the triceps.

    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: triceps, the same as the Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
  3. Dumbbell Neutral Grip Bench PressPlay demonstration

    3. Dumbbell Neutral Grip Bench Press

    94% 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 Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
    • Balance: harder to stay steady on than the Supine Chest Throw
  4. Dumbbell Twisting Bench PressPlay demonstration

    4. Dumbbell Twisting Bench Press

    93% 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 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 Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
    • Balance: harder to stay steady on than the Supine Chest Throw
  5. Close-grip Dumbbell Press

    5. Close-grip Dumbbell Press

    93% 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 Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
    • Balance: harder to stay steady on than the Supine Chest Throw
  6. Dumbbell Lying Elbow PressPlay demonstration

    6. Dumbbell Lying Elbow Press

    91% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up over your chest.
    2. Lower the dumbbells towards your shoulders by bending your elbows, keeping your upper arms stationary.
    3. Pause for a moment at the bottom, then press the dumbbells back up to the starting position by extending your elbows.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
  7. Dumbbell Lying Extension (Across Face)Play demonstration

    7. Dumbbell Lying Extension (Across Face)

    91% match
    • Triceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
    2. Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.
    3. Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.
    4. Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
  8. Barbell Close-grip Bench PressPlay demonstration

    8. 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 Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
  9. Close-grip Ez-bar Press

    9. 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 Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw
  10. Ez-bar Close-grip Bench PressPlay demonstration

    10. 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 Supine Chest Throw
    • Equipment: free weights, the same as the Supine Chest Throw
    • Body position: lying on your back, the same as the Supine Chest Throw

Supine Chest Throw FAQ

What muscles does Supine Chest Throw work?

The Supine Chest Throw primarily targets the triceps through rapid elbow extension, with secondary activation of the pecs and anterior deltoids for stabilization. It also recruits the serratus and scapular stabilizers during the throwing phase to transfer force from the torso to the upper limb.

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