Chair Seated Punch
Punch away stress! Get a full-body workout while seated. Great for building cardio and strength with zero impact.
The Chair Seated Punch mainly works the chest and traps, with help from the biceps and triceps. You'll need: chair.
Required Equipment
Chair Seated Punch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Biceps (biceps brachii); Triceps (triceps brachii)
Chair Seated Punch Variations and Alternatives
How to do the Chair Seated Punch
Sitting Punch on a Chair
Positioning:
Sit on a sturdy chair with your feet flat on the ground, shoulder-width apart.
Keep your back straight and shoulders relaxed.
Movement Instructions:
Start by bringing your arms up to your chest level, with elbows bent and fists clenched.
Engage your core and maintain good posture.
Extend one arm forward in a punching motion, keeping your fist level with your shoulder.
Return your arm to the starting position at your chest.
Repeat the punch with the opposite arm.
Continue alternating punches for a set time or number of repetitions, focusing on a fluid, controlled motion.
Make sure to breathe steadily throughout the exercise, exhaling as you punch forward.
Chair Seated Punch FAQs
What muscles does the Chair Seated Punch work?
The Chair Seated Punch mainly works the chest and traps, with help from the biceps and triceps. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Chair Seated Punch?
Chair.
What workout day should the Chair Seated Punch go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Punch variations and alternatives?
Similar exercises include the Lying Punch, Chair Seated Chest Press, Chair Seated Across-Body Punch and Seated Fist Pulse.
Training calculators
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