Medicine Ball Supine Chest Throw

tricepsupper armsmedicine ball

Matutunan kung paano gawin ang Medicine Ball Supine Chest Throw nang may tamang form at technique. Ang medicine ball exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Chest, Shoulders.

Medicine Ball Supine Chest Throw exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Medicine Ball Supine Chest Throw

Sundin ang mga hakbang na ito para maisagawa ang Medicine Ball Supine Chest Throw nang may tamang form:

  1. 1Humiga nang patihaya sa bench na may nakabaluktot na mga tuhod at nakapatong nang pantay ang mga paa sa lupa.
  2. 2Hawakan ang medicine ball gamit ang dalawang kamay, na ini-extend ang mga braso nang tuwid pataas sa itaas ng dibdib.
  3. 3Ibaba ang medicine ball patungo sa dibdib, na pinapanatiling malapit sa katawan ang mga siko.
  4. 4Marahas na itulak ang medicine ball pataas, ganap na ini-extend ang mga braso at inihahagis ang bola nang hangga't maaari.
  5. 5Hulihin ang medicine ball at ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Medicine Ball Supine Chest Throw

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment
medicine ball
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Medicine Ball Supine Chest Throw?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Medicine Ball Supine Chest Throw?

Ang Medicine Ball Supine Chest Throw ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Chest, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Medicine Ball Supine Chest Throw?

Ang Medicine Ball Supine Chest Throw ay nangangailangan ng medicine ball. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Medicine Ball Supine Chest Throw nang may tamang form?

Simulan sa pamamagitan ng Humiga nang patihaya sa bench na may nakabaluktot na mga tuhod at nakapatong nang pantay ang mga paa sa lupa. Hawakan ang medicine ball gamit ang dalawang kamay, na ini-extend ang mga braso nang tuwid pataas sa itaas ng dibdib. Ibaba ang medicine ball patungo sa dibdib, na pinapanatiling malapit sa katawan ang mga siko. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Medicine Ball Supine Chest Throw?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Medicine Ball Supine Chest Throw?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Medicine Ball Supine Chest Throw best for?

The Medicine Ball Supine Chest Throw fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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