Medicine Ball Lying Floor Close Press Catch
Medicine Ball Lying Floor Close Press Catch Exercise Description
The Medicine Ball Lying Floor Close Press Catch is a horizontal pressing drill performed supine, emphasizing controlled release and absorption of force. Primary movers are the pectoralis major, triceps brachii, and anterior deltoids, with the forearm flexors contributing to grip. The floor setup shortens shoulder extension compared with a bench, helping you manage range while keeping the rib cage and spine stable. You press the ball from a close hand position, toss it vertically a short distance, then decelerate it smoothly on the catch. This combination trains crisp elbow extension on the press and coordinated eccentric control on the return. Maintain neutral neck and spine, avoid flared elbows, and keep the toss directly over the mid‑chest for consistent mechanics.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Medial Head
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Flexor Digitorum Superficialis, Rectus Abdominis, Rhomboid Major, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Medicine Ball
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep, Front Shoulder, Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Medicine Ball Lying Floor Close Press Catch Exercise
‘- Lie on your back with knees bent, feet flat, and spine neutral; keep ribs down and eyes on the ball.
– Hold the medicine ball centered on the sternum with both hands; hands close together, wrists neutral.
– Set the shoulders: mild retraction and depression; keep elbows about 30–45° from the torso.
– Inhale to brace. Drive the ball straight up over mid‑chest, extending the elbows without shrugging.
– Release into a controlled vertical toss directly above you—no forward drift.
– Keep arms ready; track the ball with your eyes.
– Catch softly with both hands, allowing elbows to bend to absorb force; avoid letting the ball hit your chest or face.
– Lower until upper arms lightly contact the floor; maintain rib cage position and neutral wrists.
– Exhale during the press/toss; inhale as you catch and lower.
– Avoid: flared elbows, excessive low‑back arch, shoulder shrugging, tossing too high, or catching with locked elbows.
Medicine Ball Lying Floor Close Press Catch Tips
‘- Keep your spine neutral with ribs down and eyes on the ball throughout the drill.
– Hold the ball centered on your sternum with hands close together and wrists neutral.
– Lightly retract and depress your shoulders before pressing, and keep them set as you move.
– Maintain elbows about 30–45° from your torso rather than flaring them out.
– Drive the ball straight up over your mid‑chest, extending the elbows without shrugging.
– Toss the ball in a controlled, vertical path directly above you—avoid any forward drift.
– Track the ball with your eyes and keep your arms ready to meet it on the way down.
– Catch the ball softly with both hands, bending your elbows to absorb the force instead of letting it hit your chest or face.
– Lower until your upper arms lightly contact the floor, keeping your rib cage position and wrists neutral.
– Exhale during the press and toss; inhale as you catch and lower, avoiding locked elbows, excessive low‑back arch, shoulder shrugging, or tossing too high.
Medicine Ball Lying Floor Close Press Catch Beginner Introduction
The Medicine Ball Lying Floor Close Press Catch is a floor-based chest press variation that blends pressing strength with dynamic control. It is performed on the back with a medicine ball held close to the center of the chest, using both hands in a narrow position. The movement involves driving the ball upward from the torso, letting it leave the hands briefly, then receiving it smoothly and lowering until the upper arms meet the ground. This pattern challenges the chest, triceps, front shoulders, and forearms while the floor limits how far the upper arm travels behind the body, which encourages a controlled range and a steady midsection.
Because the ball is briefly airborne, the drill highlights sharp elbow extension on the way up and gentle braking strength during the catch and descent. A relaxed, aligned neck, quiet ribcage, and shoulders that remain set against the floor support consistent form. The ball path stays above the middle of the chest, helping the arms work in a repeatable line and promoting coordinated upper‑body rhythm, timing, and force absorption.