How to Punch Harder – The Med Ball Chest Pass


How to Punch Harder - The Med Ball Chest Pass

The Med Ball Chest Pass For Explosive Punch Power

The med ball is a great addition to your boxing training. They can be used to train various muscles of the body, not the just the muscles used to punch and can also be used to closely replicate the motion of a punch. Med balls also come in various sizes and weights so you can progressively use a heavier ball to further adapt to the training once you have become proficient at a certain weight or exercise.

One of the exercises you can use with the med ball is the chest pass, what’s useful is that for this variation of the med ball chest pass, you do not need a partner. This movement trains the same muscles used when throwing a one, two – or a jab, cross. Throw the ball explosively, it should be hard enough that your momentum carries your weight causing you to fall forward.

There are a few ways you can incorporate this into your training. You can either use it as a standalone exercise, or you can use it immediately after an exercise such as the bench press as part of a contrast training method. With contrast training you would have a set of heavy bench press(5 reps and under) and follow it up immediately with a set of the med ball chest pass(again 5 reps).

David demonstrates how to perform the med ball chest pass in the video below…

About the author 


Boxing Coach
Strength and Conditioning Coach
Boxing Author of:

The Boxing Cheat Sheet - Your Ultimate Guide to Ring Survival

Strength and Conditioning for Boxing - Work out Hits to get you Fighting Fit!

Forgotten Legends of the Ring - Ten Past Masters of the Squared Circle

*Any videos or images used on this site to support my articles that are copyrighted are used for educational purposes and in accordance to the fair use act and are not my own - all credit is due to the respective owners. No copyright infringement intended.


How To Punch Harder, med ball chest pass, Strength and Conditioning for Boxing, The Med Ball Chest Pass

You may also like

Leave a Reply
{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Get in touch

0 of 350

Enjoy this blog? Please spread the word :)