Alternating Punching
Jab your way fit! This full body, cardio-boosting exercise will have your heart pumping and muscles working.
The Alternating Punching mainly works the shoulders and chest, with help from the core and triceps. No equipment needed: it uses just your bodyweight.
Alternating Punching Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Alternating Punching Variations and Alternatives
How to do the Alternating Punching
Stand with your feet shoulder-width apart and your knees slightly bent. Keep your weight on the balls of your feet.
Raise your fists to chest level and assume a defensive boxing stance by tucking in your chin slightly and keeping your elbows close to your body.
With your core engaged and hips squared, extend your right arm straight out in a punching motion, rotating the fist so the palm is facing downward at the end of your punch.
As you retract your right arm back to the starting position, simultaneously extend your left arm in a punching motion. Keep your punches controlled and powerful.
Alternate between right and left punches while maintaining your balance and stance. Keep breathing evenly throughout the exercise.
Continue alternating punches for the desired duration or number of repetitions, all the while maintaining form and speed.
Please note that this exercise can be performed at different intensities depending on your fitness level and objectives. It can be included in a cardio regimen, as part of boxing training, or as a dynamic movement during a warm-up.
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Alternating Punching FAQs
What muscles does the Alternating Punching work?
The Alternating Punching mainly works the shoulders and chest, with help from the core and triceps. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Alternating Punching?
None. The Alternating Punching is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Punching go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Punching variations and alternatives?
Similar exercises include the Air Punch March, Boxing Duck & Uppercut, Boxing and Across-Body Punch Jack.
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