Return Push from Stance

A beginner plyometrics exercise for the shoulders, done with a medicine ball.

Return Push from Stance: finishing position

Main muscles: Shoulders
Also works: Chest and Triceps
Equipment: Medicine ball
Level: Beginner
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Return Push from Stance

Questions

What muscles does the Return Push from Stance work?

Mainly the shoulders, with the chest and triceps helping.

Is the Return Push from Stance good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Return Push from Stance?

Good alternatives that train the shoulders: Backward Medicine Ball Throw, Medicine Ball Scoop Throw, Standing Two-Arm Overhead Throw or Kneeling Arm Drill.

How many sets and reps of the Return Push from Stance should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).