§ 01
Power & Endurance
Clinical fitness assessment

Medicine Ball Chest Throw

Measure upper body power — chest pass throw for distance.

Equipment

Medicine ball (2-5 kg, record weight used), tape measure, wall to sit against.

The protocol
  1. 01Client sits on the floor with back flat against a wall, knees bent to ~90 degrees.
  2. 02Hold the medicine ball at chest height with both hands.
  3. 03Push/throw the ball forward as explosively as possible without leaving the wall.
  4. 04Measure from the wall to where the ball first lands.
  5. 05Allow 3 attempts. Record the best distance.
  6. 06Note the ball weight used — use the same weight for retests.
What to watch for
  • Back coming off the wall during the throw.
  • Using an overhead or underhand motion instead of a chest pass.
  • Inconsistent ball weight between retests.
Normative scoring

Varies significantly by ball weight. With a 3 kg ball — Men: >7 m excellent, 5-7 m good, <5 m average. Women: >5 m excellent, 3.5-5 m good, <3.5 m average.

Run it with GainPT

Run this test with branded client reports.

GainPT scores Medicine Ball Chest Throw against published normative data and turns it into a clean, GainPT-branded PDF your client keeps. All 47 clinical tests, unlimited retests — free to start, no card required.