How do you perform this exercise?
- Adopt a boxing stance with the left foot forward (orthodox), knees soft, chin tucked, hands at cheek level and elbows in.
- Dip slightly by bending the knees and loading the lead (left) hip without collapsing your torso.
- Drive through the floor with the left foot, rotate the hips and torso, and let the left shoulder rise as you start the punch.
- Keep the left elbow close to your body and send the fist up in front of your torso, palm facing you or slightly inward; do not scoop wide.
- Exhale sharply at impact, keeping the wrist straight and forearm vertical under the knuckles.
- Stop the punch just in front of your body line, then retract along the same path and return to guard.
- Reset your stance without over-rotating or leaning forward, then repeat for reps or time.
Which other muscles are involved?
Delts, Triceps, Serratus anterior, Glutes, Quads.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
