Return Push From Stance 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Return Push From Stance" is a dynamic bodyweight exercise primarily targeting the shoulders, with secondary emphasis on the traps, chest, and quads. To perform this movement, start in a stable stance, engaging your core and maintaining proper posture. Push your body forward or upward (depending on the variation), focusing on utilizing the shoulder muscles, while ensuring the chest and quads assist with stability and support. As you push, the traps also engage to help stabilize the shoulder blades. This exercise can be particularly beneficial for improving shoulder strength, stability, and overall upper body control, while also activating key muscles in the chest and legs for a full-body movement.
How to Perform
Start in a Stable Stance: Begin by standing upright with your feet shoulder-width apart. Engage your core, keeping your back straight and shoulders relaxed. Position your arms at your sides or slightly in front of you for balance.
Engage Your Core and Lower Body: Activate your core muscles to maintain stability throughout the movement. Ensure your quads are slightly engaged, and your knees are slightly bent, with your weight evenly distributed between both feet.
Initiate the Push: From your stance, begin the pushing movement by extending your arms forward or upward (depending on the variation). Focus on using your shoulder muscles (deltoids) to perform the push, while the traps will engage to stabilize the shoulder blades.
Maintain Proper Alignment: As you push, make sure your torso remains upright and stable. Keep your chest slightly lifted to avoid rounding your back. Engage the quads to help stabilize the lower body and prevent excessive movement in the legs.
Return to the Starting Position: After completing the push, gently return to the initial stance by controlling the movement with your shoulders, traps, and chest. Ensure that the movement is smooth and intentional to avoid strain or injury.
Repeat for Desired Repetitions: Perform the movement for the recommended number of repetitions, maintaining proper form and controlled tempo throughout. Ensure that each repetition fully engages the target muscle groups—shoulders, traps, chest, and quads.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maintain stability.
Focus on pushing with your shoulders to activate the deltoids effectively.
Ensure your chest stays lifted and your back remains straight to avoid strain.
Control the return motion, focusing on the eccentric (negative) phase to increase muscle engagement.
Avoid locking your knees; keep them slightly bent for better balance and control.
Use a slow and controlled tempo for both the push and return phases.
Ensure your traps are engaged to stabilize your shoulder blades throughout the movement.
Keep your feet firmly grounded to maintain balance and avoid unnecessary swaying.
Perform the exercise with a neutral wrist position to prevent joint strain.
Focus on proper form over speed to avoid injury and maximize muscle activation.
How Not to Perform
Don’t Arch or Round Your Back: Avoid excessive arching or rounding of your lower back. This can strain the spine and take focus away from your shoulders. Keep your torso neutral and stable.
Don’t Lock Your Knees: Never lock your knees during the exercise. Locking your knees can cause joint strain and reduce overall stability. Keep your knees slightly bent to maintain control.
Don’t Rush the Movement: Avoid performing the push too quickly. Moving too fast will waste energy and reduce muscle activation. Focus on a slow, controlled push and return to fully engage the shoulder muscles.
Don’t Push with Your Chest or Arms Alone: Avoid relying only on your chest or arms for the push. Focus on driving the movement through your shoulders to target the deltoids and avoid unnecessary strain on the chest.
Don’t Let Your Elbows Flare Out Too Much: Keep your elbows slightly bent and avoid letting them flare out excessively. Flaring the elbows too much can strain the shoulder joints. Maintain a more neutral position with elbows aligned with your body.
Don’t Overextend Your Arms: Avoid overextending your arms during the push. This can lead to shoulder impingement or strain. Keep your arms within a comfortable range of motion.
Don’t Forget Core Engagement: Neglecting to engage your core can cause instability and reduce your control during the movement. Always tighten your core to provide a stable foundation for the exercise.
Don’t Sway or Rock Your Body: Avoid swaying or rocking your body to generate momentum. This wastes energy and reduces the focus on the target muscles. Keep the movement controlled and stable.
Don’t Allow Your Head to Drop or Strain: Keep your head in a neutral position. Dropping your head or straining your neck can lead to discomfort and misalignment. Focus on maintaining a straight line from your head to your spine.
Don’t Let Your Feet Lift Off the Ground: Keep your feet firmly planted on the ground to maintain balance and avoid instability. Lifting your feet can disrupt your form and reduce the effectiveness of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
