Supine chest throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine chest throw )

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Name of exercise  Resist shld chest throw supine w/Medicine Ball
Other names of exercise Supine chest throw
Description of exercise The supine chest throw exercise is a dynamic upper body exercise that targets the chest, shoulders, and arms. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball or weight with both hands at chest level. Engage your core and push the weight away from your chest, extending your arms fully. Quickly and forcefully, throw the weight straight up towards the ceiling. Catch the weight as it comes back down and repeat for several repetitions. This exercise helps to improve upper body strength, power, and explosiveness. It can be modified for different fitness levels by using a lighter or heavier weight.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back holding ball at chest.
  • Throw ball upward and catch it when it returns.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, Triceps, Forearm
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Supination

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved core stability
  • Enhanced coordination
  • Better balance
  • Increased power
  • Improved explosive strength
  • Increased muscle definition
  • Improved throwing ability
  • Strengthened shoulder and chest muscles
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The supine chest throw exercise should be avoided if you have any pre-existing shoulder or chest injuries. This exercise puts a lot of strain on the shoulders and chest muscles, so if you are experiencing any pain or discomfort in these areas, it is best to avoid this exercise. Additionally, if you have any conditions that affect your balance or coordination, it may be unsafe to perform this exercise. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any concerns about your ability to safely perform it. It is always better to err on the side of caution and choose a different exercise that is more suitable for your current physical condition.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a spotter or partner for safety
  • Use a soft, padded surface to perform the exercise
  • Keep your arms and legs straight throughout the movement
  • Do not use heavy weights that you cannot control
  • Keep your core engaged to protect your lower back
  • Avoid overextending your arms or arching your back
  • Use proper breathing techniques while performing the exercise
  • Start with lower weights and gradually increase as you become more comfortable with the movement
  • Stop immediately if you feel any pain or discomfort in your chest, shoulders, or back.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement syndrome
  • Shoulder instability
  • Shoulder dislocation
  • Frozen shoulder
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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