MB Chest Drops

Target Muscles: 
Chest
Stance: 
Lying on the back (supine) on an elevated surface such as a bench. A partner is needed, and should stand above and behind the head of the individual performing the exercise.
Grip: 
Open palms should firmly grasp the sides of the medicine ball a foot above the chest.
Body Position: 

Forcefully extend the arms forward at chest level from the initial position to drive the ball the greatest height possible. The partner receives the ball and forces it back down to the chest. The falling ball should be absorbed and returned to the partner as rapidly as possible.

  • FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

Positions: 
Forcefully extend the arms forward at chest level.
Drive the ball the greatest height possible.
Absorb the falling ball.
Return ball upward as rapidly as possible.
Common Errors: 

Failing to absorb the catch and return the medicine ball to the partner in a rapid manner negating the plyometric aspect of the exercise

Video: