Return Push from Stance
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
Starting position
End position
How to Do Return Push from Stance
- You will need a partner for this drill.
- Begin in an athletic 2 or 3 point stance.
- At the signal, move into a position to receive the pass from your partner.
- Catch the medicine ball with both hands and immediately throw it back to your partner.
- You can modify this drill by running different routes.
Muscles Worked
Alternatives to Return Push from Stance
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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2
Kneeling Arm Drill
A beginner plyometric exercise that works the shoulders.
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3
Standing Two-Arm Overhead Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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4
Backward Medicine Ball Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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5
Medicine Ball Scoop Throw
A beginner compound plyometric exercise that works the shoulders, using a medicine ball.
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6
Double Kettlebell Push Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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7
Handstand Push-Ups
An advanced compound strength exercise that works the shoulders, needing no equipment.
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8
One-Arm Kettlebell Push Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
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9
Push Press - Behind the Neck
An intermediate compound Olympic weightlifting exercise that works the shoulders, using a barbell.
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10
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
Frequently Asked Questions
What muscles do return push from stance work?
Return Push from Stance primarily works the shoulders. The chest and triceps assist as secondary muscles.
What equipment do I need for return push from stance?
Return Push from Stance uses medicine ball.
Return Push from Stance: is it suitable for beginners?
Yes. Return Push from Stance is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of return push from stance?
Push-Ups, Kneeling Arm Drill, Standing Two-Arm Overhead Throw train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my return push from stance reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; return push from stance can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Return Push from Stance with AI
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