The speed of shot put mainly depends on explosive force. The way to exercise explosive power is to exercise at a faster speed, take a pair of dumbbells, and then punch quickly, that is, dumbbell punching, which has a good training effect on explosive power. At the same time, it also needs strength training, because the shot put needs not only explosive force, but also brute force. Push-ups mainly exercise the thrust of shot put, which can press heavy objects on the back. Or put your legs on the table or bed, the effect will be stronger, and you can enhance your brute force by doing it slowly. The number of exercises should be better according to your own situation, and it is best to exercise until your muscles are sore, but you should pay attention to the combination of work and rest and don't overdo it. If possible, you can go to the gym to practice barbell bench press, which is very helpful to increase thrust and brute force. Comprehensive explosive and brute force exercises will definitely improve the level of shot put.