The lying version of the Med Ball Chest Press is one of the easiest and most effective exercises to build a more powerful upper body and increase your pressing strength.
Though very similar to the Standing Med Ball Chest Pass, in the lying version you need to decelerate and the accelerate the med ball, something that you don’t have to do in the Standing version.
Just like the Standing version, improved power throughout the pressing muscles that will potentially carryover to sport better is the biggest benefit.
We typically don’t use this exercise as a standalone exercise, using it as the explosive movement in a contrast training phase.
We also like to have the partner catching the ball standing on a bench to encourage a more aggressive press.