Wood Chops shoulder exercise

The wood chop shoulder exercise improves the upper body strength and explosive strength.


  • To strengthen the scapular muscles, core stabilizers and triceps.


  • The athlete stands one meter in front of a rebound net with a medicine ball held in both hands, over one shoulder as shown.
  • The ball is thrown down into the net using a chopping motion.
  • The athlete catches the rebound, absorbs the impact and then repeats the throw.
  • This can also be performed using a partner to catch and return the ball and should be repeated on both sides.

Muscles worked: