Medicine Ball Lying Floor Close Press Catch
Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball with both hands above your chest.
- Lower the medicine ball towards your chest while keeping your elbows close to your body.
- Press the ball back up to the starting position.
- As you press, catch the ball with your hands and prepare for the next repetition.
How to perform the Medicine Ball Lying Floor Close Press Catch
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Lying Floor Close Press Catch using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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