Dumbbell Punch Out
The Dumbbell Punch Out mainly works the shoulders, chest and triceps, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Punch Out Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis)
How to do the Dumbbell Punch Out
Stand with your feet shoulder-width apart, holding a light dumbbell in each hand at chest level.
Engage your core and keep a soft bend in your knees for stability.
Punch one arm forward in a controlled motion, fully extending the elbow without locking it.
Pull the dumbbell quickly back to the starting position at your chest.
Repeat the punching movement with the opposite arm, alternating sides for each repetition.
Dumbbell Punch Out FAQs
What muscles does the Dumbbell Punch Out work?
The Dumbbell Punch Out mainly works the shoulders, chest and triceps, with help from the core. The main muscles are the anterior deltoid, pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Punch Out?
Dumbbells.
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