Duck-Forward Punch
Duck, punch, repeat! This plyometric move builds power and coordination. Get ready to work your legs and core!
The Duck-Forward Punch is a compound exercise that mainly works the chest and quads, with help from the core and back. No equipment needed: it uses just your bodyweight.
Duck-Forward Punch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Quads (quadriceps femoris)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Duck-Forward Punch Variations and Alternatives
How to do the Duck-Forward Punch
Duck and Forward Punches (Plyometrics)
Positioning:
1. Start Position: Stand with your feet shoulder-width apart. Keep your knees slightly bent and your core engaged. Position your arms in front of you, with your elbows bent at a 90-degree angle and your fists at chest height.
Movement:
Duck Movement:
Lower your body into a squat position by bending your knees and pushing your hips back.
Ensure that your knees do not protrude past your toes.
Keep your back straight and chest up as you lower.
Forward Punch:
As you come up from the squat, simultaneously extend your right arm forward, punching straight ahead while keeping your left arm in position.
Shift your weight onto your left foot as you punch with your right arm.
Repeat:
Return to the start position after the punch.
Alternate the forward punch with your left arm in the next repetition, maintaining the squatting motion.
Tips:
Maintain a steady rhythm throughout the exercise.
Focus on proper form to avoid injury.
Start with slow repetitions and gradually increase speed as you become more comfortable.
Duck-Forward Punch FAQs
What muscles does the Duck-Forward Punch work?
The Duck-Forward Punch mainly works the chest and quads, with help from the core and back. The main muscles are the pectoralis major and quadriceps femoris.
What equipment do you need for the Duck-Forward Punch?
None. The Duck-Forward Punch is a bodyweight exercise, so you can do it anywhere.
Is the Duck-Forward Punch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Duck-Forward Punch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Duck-Forward Punch variations and alternatives?
Similar exercises include the Boxing Duck & Uppercut, Curtsey Cross Punch, Side Duck & Punch and Duck Walk.
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