GymPlan AIReturn Push from Stance
Return Push from Stance is a beginner compound plyometrics that mainly works your shoulders, with help from your chest and triceps.
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.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialReturn Push from Stance alternatives
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What muscles does the return push from stance work?
It mainly works your shoulders; your chest and triceps assist.
How many sets and reps of return push from stance should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the return push from stance good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.