Punching Forward

Overview

Punching forward is a Shadow boxing cardio exercise designed to increase your heart rate. It can also be performed with light weights to increase the intensity.

Description

Start with both of your hands held up at chest height.
With one hand punch it out forward to the best of your ability.
Return it to your chest, repeat on the other hand and keep alternating arms.

Only punch through a comfortable range of motion.
If you struggle with balance and/or coordination then doing both arms together may be easier.
You can increase the intensity with speed or by adding weight via light dumbbells or wrist weights

Benefits

Area focus

• Shoulders
• Arms
• Chest

Primary muscles

Secondary muscles

Exercise type