Alternate Punching
Gym Exercise Card
Equipment
The alternate punching exercise involves executing punches in quick succession, engaging the upper body and core. It enhances cardiovascular fitness, increases shoulder endurance, and improves coordination and speed.
How to do it
- Stand with knees slightly bent, feet shoulder-width apart.
- Keep the core engaged and shoulders relaxed.
- Punch forward with one arm, rotating the torso slightly.
- Quickly retract the punch and extend the opposite arm.
- Continue alternating punches in a rhythmic manner.
Muscles worked
Primary Deltoid Anterior Pectoralis Major Clavicular Head
Secondary Obliques Rectus Abdominis Triceps Brachii
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.