Stepback Punch
Step back, punch, and power up your cardio! This exercise combines boxing and agility for a full-body workout.
The Stepback Punch mainly works the chest and biceps, with help from the core and triceps. No equipment needed: it uses just your bodyweight.
Stepback Punch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Biceps (biceps brachii)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Stepback Punch Variations and Alternatives
How to do the Stepback Punch
Stand with your feet shoulder-width apart and your hands raised to chest height, palms facing each other, as if in a boxing guard position.
Shift your weight onto your right foot and take a step back with your left foot while simultaneously extending your right arm forward in a punching motion.
Retract your right arm quickly back to the guard position as you bring your left foot back to the starting stance.
Immediately shift your weight onto your left foot and step back with your right foot while punching forward with your left arm.
Return to the starting position and keep alternating punches and stepbacks in a fluid, rhythmic motion.
Keep your core engaged, maintain a slight bend in your knees throughout the movement, and stay light on your feet.
Perform this exercise for the desired number of reps or a set duration while maintaining proper form.
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Stepback Punch FAQs
What muscles does the Stepback Punch work?
The Stepback Punch mainly works the chest and biceps, with help from the core and triceps. The main muscles are the pectoralis major and biceps brachii.
What equipment do you need for the Stepback Punch?
None. The Stepback Punch is a bodyweight exercise, so you can do it anywhere.
What are some Stepback Punch variations and alternatives?
Similar exercises include the Alternating Punching, Boxing Duck & Uppercut, Boxing and Curtsey Cross Punch.
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