10 Best Return Push From Stance Alternatives for Shoulder Strength

Ranked Return Push From Stance Alternatives

10 substitutes, ranked by how closely each one matches the Return Push From Stance on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Backward Medicine Ball Throw

   95% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
   2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
   3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
   4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Return Push From Stance
   • Equipment: free weights, the same as the Return Push From Stance
   • Body position: standing, the same as the Return Push From Stance
2. 

   2. Medicine Ball Scoop Throw

   95% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
   2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
   3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Return Push From Stance
   • Equipment: free weights, the same as the Return Push From Stance
   • Body position: standing, the same as the Return Push From Stance
3. 

   3. Rack Delivery

   91% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the delts.

   How to perform this exercise

   1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
   2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
   3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Return Push From Stance
   • Equipment: free weights, the same as the Return Push From Stance
   • Body position: standing, the same as the Return Push From Stance
4. 

   4. Car Drivers

   87% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want to work the delts one side at a time.

   How to perform this exercise

   1. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
   2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
   3. Reverse the motion, turning it all the way to the opposite side.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Return Push From Stance
   • Equipment: free weights, the same as the Return Push From Stance
   • Body position: standing, the same as the Return Push From Stance
   • Balance: harder to stay steady on than the Return Push From Stance
5. 

   5. Circus Bell

   87% match

   • Delts
   • Other
   • Advanced
   • Compound

   Pick this when you want a harder version that works the delts one side at a time.

   How to perform this exercise

   1. The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
   2. Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
   3. Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
   4. Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Return Push From Stance
   • Body position: standing, the same as the Return Push From Stance
   • Balance: harder to stay steady on than the Return Push From Stance
6. 

   6. Chest Push (Single Response)

   84% match

   • Pectorals
   • Medicine-ball
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the delts.

   How to perform this exercise

   1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
   2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
   3. Follow through by falling forward, catching yourself with your hands.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Return Push From Stance
   • Body position: standing, the same as the Return Push From Stance
7. 

   7. Chest Push (Multiple Response)

   83% match

   • Pectorals
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
   2. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
   3. Follow through by falling forward, catching yourself with your hands.
   4. Immediately return to an upright position. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Return Push From Stance
   • Body position: standing, the same as the Return Push From Stance
   • Balance: harder to stay steady on than the Return Push From Stance
8. Play demonstration

   8. Weighted Kneeling Step With Swing

   82% match

   • Delts
   • Weighted
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a kneeling position with your knees hip-width apart and your back straight.
   2. Hold a weight in each hand, with your arms extended straight down in front of you.
   3. Engage your core and swing the weights up and overhead, keeping your arms straight.
   4. Lower the weights back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Return Push From Stance
   • Equipment: free weights, the same as the Return Push From Stance
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Return Push From Stance
9. 

   9. Chest Push With Run Release

   82% match

   • Pectorals
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
   2. While taking your first step draw the medicine ball into your chest.
   3. As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Return Push From Stance
   • Body position: standing, the same as the Return Push From Stance
   • Balance: harder to stay steady on than the Return Push From Stance
10. 

    10. Heavy Bag Thrust

    80% match

    • Pectorals
    • Other
    • Intermediate
    • Compound

    How to perform this exercise

    1. Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
    2. Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
    3. Receive the bag as it swings back by reversing these steps.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: pectorals, not delts
    • Body position: standing, the same as the Return Push From Stance