Shoulders
Punches
A high-volume bodyweight movement to build shoulder endurance, coordination, and core stability through controlled power.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your knees slightly bent to create a stable base.
Raise your fists to chin level with your elbows tucked close to your ribs and your palms facing inward.
Extend one arm forward in a straight line while rotating your wrist so your palm faces down at the end of the reach.
Exhale as you punch and pivot your lead foot slightly to engage your hips and core for stability.
Snap your hand back to the starting position at your chin immediately after reaching full extension.
Repeat the movement with the opposite arm while maintaining a rhythmic, controlled pace.
Keep your eyes forward and your core engaged throughout the entire set to protect your lower back.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Locking the elbows at full extension which can cause joint strain
- Dropping the non-punching hand away from the face
- Standing with stiff legs instead of maintaining a slight bend
- Failing to engage the core and hips during the rotation
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.