Jumping Punch
Elevate your heart rate with the Jumping Punch. This high-energy fusion of boxing and plyometrics builds explosive power, coordination, and cardio endurance in one dynamic movement.
The Jumping Punch mainly works the shoulders, chest and triceps, with help from the core and quads. No equipment needed: it uses just your bodyweight.
Jumping Punch Muscles Worked
Primary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
How to do the Jumping Punch
Setup
Stand on your mat with feet shoulder-width apart.
Raise your fists to protect your face in a standard boxing guard position.
Movement
Initiate a light hop while simultaneously extending one arm forward in a punching motion across your body.
As you land, retract your arm and reset your guard.
Alternate legs and arms rhythmically in a continuous, fast-paced motion.
Focus on maintaining a tight core and solid posture throughout the repetitive jumping.
Jumping Punch FAQs
What muscles does the Jumping Punch work?
The Jumping Punch mainly works the shoulders, chest and triceps, with help from the core and quads. The main muscles are the anterior deltoid, pectoralis major and triceps brachii.
What equipment do you need for the Jumping Punch?
None. The Jumping Punch is a bodyweight exercise, so you can do it anywhere.
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