Return Push from Stance

Return Push from Stance is a beginner-level compound in the plyometrics category that primarily works the shoulders. It also recruits the chest and triceps. It is performed with medicine ball.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.