Return Push from Stance
The Return Push from Stance is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The chest and triceps assist as stabilizers throughout the range of motion.
How to Return Push from Stance
- 1
You will need a partner for this drill.
- 2
Begin in an athletic 2 or 3 point stance.
- 3
At the signal, move into a position to receive the pass from your partner.
- 4
Catch the medicine ball with both hands and immediately throw it back to your partner.
- 5
You can modify this drill by running different routes.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Return Push from Stance work?
The Return Push from Stance primarily works the Shoulders. Secondary muscles include the Chest, Triceps, which assist during the movement.
Is the Return Push from Stance good for beginners?
Yes, the Return Push from Stance is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Return Push from Stance?
You need medicine ball to perform the Return Push from Stance. Most commercial gyms will have this available.
Track Your Progress
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