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Return Push from Stance

The Return Push from Stance primarily targets your Shoulders, with support from Chest, Triceps. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Compound · Push

Primary muscles: Shoulders Secondary muscles: Chest, Triceps

How to perform Return Push from Stance

  1. Step 1. You will need a partner for this drill.
  2. Step 2. Begin in an athletic 2 or 3 point stance.
  3. Step 3. At the signal, move into a position to receive the pass from your partner.
  4. Step 4. Catch the medicine ball with both hands and immediately throw it back to your partner.
  5. Step 5. You can modify this drill by running different routes.

Frequently asked questions

What is the primary focus of the Return Push from Stance?

This exercise targets the anterior and medial deltoids to build shoulder stability and pressing power. It emphasizes controlled force production from a grounded, athletic position.

How should I position my feet during the movement?

Maintain a wide, stable stance with a slight bend in the knees to create a solid base. Ensure your weight is evenly distributed to prevent losing balance during the push and return phases.

What is a common mistake to avoid during this exercise?

Avoid flaring the elbows excessively or shrugging the shoulders toward the ears. Keep the shoulder blades depressed and the core engaged to protect the joint and maintain tension on the deltoids.

How can beginners scale the Return Push from Stance?

Beginners should use lighter resistance or a reduced range of motion to master the mechanics. Focus on the eccentric control during the return phase before increasing the intensity or speed.

What are the recommended sets and reps for shoulder hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions with a focus on a slow, controlled return. Rest for 60 to 90 seconds between sets to allow for adequate recovery of the shoulder muscles.

Sample sets & reps for Return Push from Stance

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch

See all Shoulders exercises →

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