This exercise is a dynamic movement, meaning it involves a lot of motion. It mainly works your chest, triceps (the back of your upper arms), and shoulders.

It's suitable for many people: athletes who want more explosive power and anyone wanting stronger upper body muscles.

Benefits include increased upper body strength, improved power for throwing or pushing movements, and better coordination between your arms and body.

Proper Technique: Lie on your back with your knees bent and feet flat on the floor. Hold the medicine ball with both hands to your chest. Push the ball away from your chest using your chest, triceps, and shoulders, extending your arms fully. Control the ball as you bring it back to your chest.

Variations: You can change the weight of the medicine ball to make the exercise easier or harder. You can also change how far you throw the ball, or even try throwing it to a partner.

Common Mistakes: Throwing the ball too hard without control can lead to injury. Not using your core muscles to stabilize your body can also reduce effectiveness and increase the risk of injury. Make sure you control the movement throughout the exercise.

Remember to always start with a lighter medicine ball and focus on proper form before increasing the weight or intensity. Listen to your body and stop if you feel pain.

Boosts Explosive Power: Throwing the medicine ball helps you develop a quick, powerful push, useful for many sports like basketball or volleyball.

Improves Coordination: The movement requires you to control the ball and your body at the same time, improving hand-eye coordination and balance.

Works for Everyone: You can use different weights of medicine balls, making it a good exercise for beginners and experienced athletes.

Strengthens Your Core: Even though it's an upper body exercise, you need strong core muscles to stay stable and throw the ball powerfully.

How to do it: Lie on your back, hold the medicine ball to your chest, and throw it upwards powerfully. Control the ball's landing and repeat.

Hold the ball: Hold a medicine ball to your chest. Keep your elbows slightly bent.

Tighten your tummy: Squeeze your stomach muscles to keep your body steady.

Push the ball up: Push the medicine ball upwards using your arms and chest. Straighten your arms completely.

Follow through: Keep your arms moving even after you let go of the ball. Imagine you're really throwing it.

Catch or bounce: If someone is there, they can catch the ball. Otherwise, let it bounce gently and get ready to do it again.

Important tip: Move quickly but carefully. This will help you get the best workout and avoid getting hurt.

Cable Low Fly: This exercise is done using a cable machine. It mainly works your chest muscles (pectorals), but also your front shoulder muscles (anterior deltoids) and the back of your upper arms (triceps). Because it's done with a machine, you have more control over the movement, which helps build strength and stability.

Medicine Ball Overhead Slam: This is a more energetic exercise. You throw a medicine ball up in the air and let it slam down. It works your chest, but also your stomach muscles (core), shoulders, and legs. It's good for building power and getting your heart rate up.

Medicine Ball Catch and Overhead Throw: This exercise focuses on your upper body strength and how well you can control your movements. You catch and throw a medicine ball, improving your quick reactions and overall athletic skills.

All these exercises work your upper body, especially your chest and triceps, but in different ways. Try them and see which ones you like best!

Medicine Ball Catch and Overhead Throw: This exercise works your chest, triceps, and core. The throwing motion helps you build explosive power, which is great for sports.

Push-Ups with a Medicine Ball: Make regular push-ups harder by adding a medicine ball. This improves your balance and works your chest, shoulders, and triceps. It also strengthens your core muscles.

Medicine Ball Close-Grip Push-Ups: This variation is similar to regular push-ups, but with your hands closer together. This focuses more on your triceps and chest, and improves stability.

These exercises are all great for building a stronger upper body. Try them all and see which ones you like best!

Keep your belly button pulled in towards your spine throughout the exercise. This helps stabilize your body and prevents injury. Think about tightening your stomach muscles as if you're bracing for a punch.

Fully straighten your arms as you throw the ball. Don't stop short. A complete extension makes the exercise more effective and helps you build more strength.

Choose a medicine ball weight that lets you do the exercise correctly. If you're struggling to keep good form, the weight is too heavy. It's better to use a lighter ball and do more repetitions with perfect form.

Keep your feet flat on the floor and shoulder-width apart. This gives you a solid base and helps you stay balanced during the throw. Avoid letting your feet slide or lift off the ground.

To do it correctly, lie on your back. Hold the medicine ball to your chest.

Keep your feet flat on the floor. Your knees should be bent. This gives you a stable base.

Push the medicine ball away from you, using your chest and arm muscles. Try to throw it as hard as you can.

Control the movement. Don't just let the ball fly out wildly. This helps avoid injury.

Bring the ball back to your chest slowly and smoothly. This is important for controlling the weight and preventing strain.

Start with a lighter medicine ball to get used to the movement. Gradually increase the weight as you get stronger.

Do several sets of the exercise. A set is a group of throws. Rest between sets to avoid getting too tired.

Listen to your body. If you feel any pain, stop and rest. Don't push yourself too hard, especially when starting out.

Make this exercise part of your regular workout. It can help you get stronger and more powerful over time.

Make sure you have enough space around you when you throw the ball. You don't want to hit anything or anyone!