Punches

Muscles worked: Shoulders, Triceps, Chest

Punches are a boxing-style arm exercise: from a guard position, you throw straight punches forward, alternating arms, at a steady rhythm.

Extend each punch fully and snap it back to guard, rotating your torso slightly with each punch rather than just moving your arms. Keep your shoulders relaxed and your core braced — the power comes from the rotation, not from arm-flailing.

How to do it

1. Stand in a guard position with your hands up and your core braced.
2. Throw a straight punch forward with one arm, extending fully.
3. Snap it back to guard, then punch with the other arm, alternating at a steady rhythm.
4. Rotate your torso slightly with each punch rather than just moving your arms.
5. Keep your shoulders relaxed — the power comes from the rotation, not from arm-flailing.

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Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.