Downward Punch
Punch your way to a stronger upper body with Downward Punch! Build strength and add cardio with this simple, effective exercise.
The Downward Punch mainly works the shoulders and triceps, with help from the core and chest. No equipment needed: it uses just your bodyweight.
Downward Punch Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Chest (pectoralis major, sternal head)
Downward Punch Variations and Alternatives
How to do the Downward Punch
Stand with your feet shoulder-width apart and your core engaged.
Start with your arms raised above your head, elbows slightly bent, palms facing each other.
Perform the exercise by forcefully bringing one arm down, as if you are punching towards the ground.
Simultaneously rotate your torso slightly towards the opposite side to engage your core muscles.
Quickly bring your arm back to the starting position above your head.
Repeat the motion with the other arm, maintaining a controlled pace.
Continue alternating punches for the desired number of repetitions, maintaining a focus on form and engagement of the shoulders and triceps throughout the movement.
Remember to breathe out as you punch down and inhale as you bring your arms back up.
Ensure to keep the movement controlled to avoid any hyperextension or strain on the joints. This exercise helps to build upper body strength and can also add a cardiovascular element if performed at a faster pace.
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Downward Punch FAQs
What muscles does the Downward Punch work?
The Downward Punch mainly works the shoulders and triceps, with help from the core and chest. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Downward Punch?
None. The Downward Punch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Downward Punch go on?
It belongs on push day in a push/pull/legs routine.
What are some Downward Punch variations and alternatives?
Similar exercises include the Air Punch March, Alternating Punching, Arms-Up Down and Boxing Duck & Uppercut.
Training calculators
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