Return Push from Stance

Shoulders

Return Push from Stance

LevelBeginner EquipmentMedicine ball MechanicCompound ForcePush

A plyometric medicine-ball push where you throw the ball forward from a standing stance and catch it on return, training explosive upper-body power.

Plyometrics

Primary musclesShoulders

Secondary musclesChest Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet staggered and a medicine ball held at chest height.
2Face a partner or a wall that can return the ball.
3Keep your knees slightly bent.

How to perform

1Step forward and push the ball explosively away from your chest.
2Extend your arms fully as you release it.
3Catch the return with soft elbows and absorb it back to your chest.
4Reset your stance and repeat.