10 Best Return Push From Stance Alternatives for Shoulder Strength

The Return Push From Stance is done standing with a medicine ball. Ranked closest by our scoring: the Backward Medicine Ball Throw, the Medicine Ball Scoop Throw and the Rack Delivery.

Return Push From Stance

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Return Push From Stance

The steps for the Return Push From Stance itself, so you can judge how close each substitute below really is.

Delts, with chest, triceps · Medicine-ball · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Backward Medicine Ball Throw

    1. Backward Medicine Ball Throw

    95% match

    Delts · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Medicine-ball
    How to perform it
    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
  3. Rack Delivery

    3. Rack Delivery

    91% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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. Car Drivers

    4. Car Drivers

    87% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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. Circus Bell

    5. Circus Bell

    87% match

    Delts · Advanced · Compound

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

    • Other
    How to perform it
    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. Chest Push (Single Response)

    6. Chest Push (Single Response)

    84% match

    Pectorals · Beginner · Compound

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

    • Medicine-ball
    How to perform it
    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

Return Push From Stance FAQ

What muscles does Return Push From Stance work?

Return Push From Stance primarily targets the anterior and medial deltoids while recruiting the triceps and serratus anterior for scapular control. Your core and lower body stabilize the stance, and the movement combines horizontal and vertical push mechanics, so cue scapular protraction on the concentric to maximize deltoid drive.

Can I build muscle without doing Return Push From Stance?

Yes, you can hypertrophy the delts with many other presses, raises, and throwing variations that preserve mechanical tension and progressive overload. Use controlled eccentrics (2–3 seconds), full range of motion, and exercises like dumbbell presses, landmine presses, and medicine-ball throws while cueing consistent scapular control to target the deltoids effectively.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.