The overhead slam is a great way to build explosive power in the upper body. The overhead slam also challenges your cardiovascular system and works your shoulder, triceps, chest, and core muscles.
Overhead Slam
The overhead slam starts by holding a medicine ball in both hands above your head while standing with your feet shoulder-width apart. Next, raise your hips and explosively throw the ball down onto the ground in front of you.
As the ball hits the ground, catch it and immediately return to the starting position. Repeat this movement for 12 reps.
This exercise is excellent for beginners. Depending on the medicine ball's weight, you can make it as challenging or as easy as you want.
You can easily combine this exercise with other chest and back exercises to create a full-body workout. For example, you could do chest presses in between overhead slams. Alternatively, you could add it to part of a full-body HITT workout.