Strengthen Arms with Punches

Punches

Rep Range

Time Based

Hints

Maintain a controlled and steady rhythm, prioritizing form and technique over speed. Engage your core throughout to provide stability and power. Keep a slight bend in your elbows to avoid strain and reduce the risk of hyperextension. Your feet should be shoulder width apart. As you punch with one arm, keep your other arm bent and to your side. Make sure to alternate between punches. When punching, allow for a slight movement in your body for fluidity and added force. Avoid locking out your arms, keeping them soft and controlled.

Common Mistakes

Overextending the arms can lead to joint strain or injury. Not engaging the core can make the punch less effective and potentially strain the back.

Breathing

Inhale as you prepare for the punch and exhale sharply as you deliver the punch, using the breath to add power and focus to the movement.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae

Tertiary Focus Area

Chest