Movement · Upper Arms
Lie flat on your back on a bench with your knees bent and feet flat on the ground. Hold the medicine ball with both hands, extending your arms straight up above your chest. Lower the medicine ball towards your chest, keeping your elbows close to your body. Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible. Catch the medicine ball and repeat for the desired number of repetitions.
Technique
Lie flat on your back on a bench with your knees bent and feet flat on the ground.
Hold the medicine ball with both hands, extending your arms straight up above your chest.
Lower the medicine ball towards your chest, keeping your elbows close to your body.
Explosively push the medicine ball upwards, extending your arms fully and throwing the ball as high as possible.
Catch the medicine ball and repeat for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
