what's going on Nation I'm going to demonstrate for you guys how to do the supine medicine ball Chester Road so the pilots a compound exercise that's going to involve a medicine ball primary movies here are going to be your triceps secondary who is going to be your anterior deltoids and your chest what I'm doing this exercise you're going to be laying down on your back and the purpose of this exercise is to work on your explosiveness through pressing and pushing movements if you're an athlete and in the sport that requires a lot of pushing and pressing you're really going to benefit from this exercise because we're recruiting a lot of fast twitch muscle fibers so what I'm going to do for you guys as a couple demonstration reps and as I do the demonstration tips I'm going to also give off some key points for you to keep in mind when doing the exercise once you lay down on the ground you want to make sure your back is flat and the heels of your feet are close to your butt you can start this exercise either by yourself or you can have a partner standing over you to catch the ball and drop it back down over your chest after each rep you want to make sure you keep your head back and your shoulder blades retracted throughout the entire exercise as well make sure you explode up extending through the elbow to throw the ball directly above you as high as possible catch the ball with both hands as it comes down say you guys have it tied you a supine medicine ball chest row more great information feel free to join us I'm Scott Herman fitness calm and as always we'll be stuff coming soon see you guys