How to Do Supine Chest Throw
Start and end of one clean rep of Supine Chest Throw.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Chest, Shoulders |
| Equipment | Dumbbell |
| Category | Plyometrics |
How to perform Supine Chest Throw
- 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.
- Begin with the ball on your chest, held with both hands on the bottom.
- Explode up, extending through the elbow to throw the ball directly above you as high as possible.
- Catch the ball with both hands as it comes down.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Land softly through the whole foot with bent knees to absorb the force, and reset fully between reps.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Landing stiff-legged or with locked knees, which spikes the load on the joints.
Frequently asked questions
What muscles does Supine Chest Throw work?
Supine Chest Throw mainly works the triceps, with the chest, shoulders helping as secondary movers.
What equipment do I need for Supine Chest Throw?
Supine Chest Throw needs a pair of dumbbells.
How many sets and reps should I do for Supine Chest Throw?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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