• Beginner Explosive Power
Medicine Ball Chest Pass
Why This Matters for Boxing
Trains the explosive tricep extension that powers the snap at the end of every straight punch. The chest pass motion mirrors the last 6 inches of a jab or cross — where power is generated.
How To Do It
- 1Stand facing a wall, about 3 feet away.
- 2Hold a medicine ball at chest height.
- 3Explosively push the ball into the wall using both hands.
- 4Catch the rebound and immediately throw again.
- 5Focus on speed of release, not distance.
Sets
3
Reps
15
Rest
30s
Pro Tips
- Use a 6-10 lb ball for beginners.
- The release should be sharp — like a piston.
- Keep your feet planted and core braced.