Stool Seated Punch
Strengthen your core and upper body with Stool Seated Punches! A great low-impact exercise you can do almost anywhere.
The Stool Seated Punch mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Stool Seated Punch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Stool Seated Punch Variations and Alternatives
How to do the Stool Seated Punch
Start by sitting upright on a padded stool or a sturdy bench. Keep your feet planted firmly on the floor, hip-width apart. Sit at the edge of the stool to allow full range of motion for your arms.
Raise your hands to shoulder height, positioning them as if you are preparing to box – fists clenched, with one arm slightly forward, and elbows bent.
From this starting position, extend one arm out directly in front of you as if performing a punch. Keep your fist at shoulder height and aim to keep your arm straight as you punch forward.
As you extend one arm, retract the other arm back to the starting 'guard' position, maintaining a clenched fist and a bent elbow.
Alternate punches between your left and right arm in a controlled motion. While one arm punches, the opposite arm retracts.
Engage your core throughout the movement to maintain balance and stability, and to provide additional power to your punches.
Continue alternating punches for the desired number of repetitions or for a set duration of time while maintaining proper form.
For beginners, start with slower, more controlled punches, focusing on technique. As you become more comfortable with the movement, you can increase the speed or add light hand weights for added resistance.
Breathe out as you punch and inhale as you bring your arm back to the starting position.
After completing your set, relax your arms and give yourself a moment to rest before starting the next set.
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Stool Seated Punch FAQs
What muscles does the Stool Seated Punch work?
The Stool Seated Punch mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Stool Seated Punch?
None. The Stool Seated Punch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stool Seated Punch go on?
It belongs on push day in a push/pull/legs routine.
What are some Stool Seated Punch variations and alternatives?
Similar exercises include the Chair Seated Across-Body Punch, Seated Fist Pulse, Stool Towel Seated Jack and Stool Seated Chest Clap.
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