Exercise guide
Medicine Ball Lying Floor Close Press Catch
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This explosive power exercise develops reactive strength and upper body speed by combining a close-grip press with a vertical throw and catch. It primarily targets the triceps and pectorals while improving the ability to decelerate load under tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on the floor with knees bent and feet planted firmly for stability.
- Hold the medicine ball with both hands on the sides, resting it just above your lower chest.
- Tuck your elbows close to your sides to maximize triceps recruitment and protect the shoulders.
How to do it
- Exhale sharply and explosively press the ball upward, releasing it at the peak of the extension.
- Throw the ball straight up in a vertical line, ensuring it stays directly over your chest.
- Catch the ball with both hands as it descends, immediately absorbing the weight by bending your elbows.
- Lower the ball back to the starting position with control before initiating the next rep.
Form checklist
- Keep your lower back glued to the floor throughout the movement.
- Maintain a neutral wrist position when holding and catching the ball.
- Ensure the ball travels straight up and down to avoid facial injury.
- Keep elbows tucked in toward the ribcage, not flared out.
Pro tips
- Focus on the 'catch and go' rhythm to improve your stretch-shortening cycle and reactive power.
- Squeeze the ball slightly between your palms during the press to increase pectoral activation.
Make it harder
- Use a heavier medicine ball to increase the force required for the explosive throw.
- Perform the exercise on a weight bench to allow for a deeper range of motion at the bottom.
Frequently asked
- What muscles does the medicine ball lying floor close press catch work?
- The medicine ball lying floor close press catch primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the medicine ball lying floor close press catch?
- The medicine ball lying floor close press catch uses medicine ball.
- Is the medicine ball lying floor close press catch good for beginners?
- The medicine ball lying floor close press catch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.