Eccentryx / Exercise Atlas / core
Med-ball chest pass
Partner or wall, ball at chest, explosively push and catch off the wall.
Muscles
- Primary
- chest
- Supporting
- triceps, shoulders
Mechanics
- Pattern
- power
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Explosive chest push — the throw is total, not a slow controlled press.
- Progression
- Increase ball weight or distance from the wall.
- Regression
- Reduce distance to allow full catch-and-return rhythm.
Watch for
- Catching with bent wrists
- Not resetting before each rep
- Slow arm-dominant push instead of full-body drive
Substitutions
- Plyometric push-up
- Barbell bench press (speed sets)
- Depth jump (24" box)