Chair Seated Across-Body Punch

1. Positioning:

   • Sit on a sturdy chair with your back straight and feet flat on the floor, about hip-width apart.

   • Keep your knees bent at a 90-degree angle and align your feet directly under your knees.

   • For this exercise, there is no need for weights, but if desired, you can use light dumbbells for added resistance.

2. Starting Position:

   • Raise your arms to chest height, forming a 90-degree angle at the elbows. Your fists should be facing each other, similar to a boxing stance.

   • Engage your core muscles to support your back.

3. Movement:

   • Punch your right arm across your body toward the left side, rotating your torso slightly to follow the movement. Your left hand should remain in the starting position, offering stability.

   • Ensure that your fist moves straight out and back in during the motion, keeping your elbow soft but not locked.

   • Return your right arm to the starting position.

4. Repetition:

   • Repeat the punching motion with your left arm to the right side, again rotating your torso slightly.

   • Continue alternating arms for a set number of repetitions or for a specific duration (e.g., 30 seconds to 1 minute).

5. Breathing:

   • Exhale as you punch out and inhale as you return to the starting position. Maintain a steady breathing pattern throughout the exercise.

6. Tips:

   • Keep your movements controlled and deliberate to maintain proper form.

   • Focus on engaging your core and keeping your back straight to avoid any straining.

7. Cool Down:

   • After completing your repetitions, take a moment to stretch your arms and shoulders to relax the muscles worked during the exercise.

This exercise helps strengthen the chest muscles, improve core stability, and enhance coordination.