Alternate Punching

Alternate Punching

Alternate Punching is a dynamic exercise that targets multiple muscles in the upper body, primarily the shoulders, chest, and arms. This exercise mimics the movements used in boxing, making it an effective way to build upper body strength, improve coordination, and release stress. To perform Alternate Punching, you start by standing with your feet shoulder-width apart, knees slightly bent, and core engaged. Extend one arm in front of you while keeping the other arm bent, close to your body. As you punch forward with one arm, retract it back quickly while extending the other arm in a punching motion. Keep alternating the punching motion, ensuring that you fully extend your arms and engage the muscles involved in the movement. While performing Alternate Punching, it's essential to maintain proper form and technique. Keep your shoulders relaxed and avoid locking your elbows to prevent strain or injury. Engage your core throughout the exercise to stabilize your body and maximize the benefits. Adding weights, such as dumbbells or resistance bands, can increase the intensity of the workout and further challenge your muscles. This exercise is a great addition to your cardio or full-body workout routine. It helps to improve cardiovascular endurance, burn calories, and enhance your overall fitness level. Incorporate Alternate Punching into a high-intensity interval training (HIIT) workout or combine it with other upper body exercises for a well-rounded training session. Remember, proper warm-up and cooldown, along with adequate hydration, are essential before engaging in any exercise routine.


  • Start by standing in a shoulder-width stance with your knees slightly bent.
  • Form a loose fist with each hand and bring your arms up to shoulder height, keeping your elbows bent and your fists at about chin level.
  • Begin by punching forward with your right arm, extending your arm fully and rotating your fist so that your palm faces downwards at the end of the punch.
  • As you retract your right arm, punch forward with your left arm in the same manner, alternating the punches in a smooth and controlled motion.
  • Continue this alternating punching motion, engaging your core and transferring power from your lower body through your arms.
  • Remember to exhale as you punch and breathe continuously throughout the exercise.
  • Perform the exercise for a desired number of repetitions or for a specific duration.
  • Rest and repeat as desired, gradually increasing the intensity and speed of your punches as your fitness level improves.

Tips & Tricks

  • Focus on quick and controlled movements to maximize your punch power.
  • Engage your core muscles throughout the exercise to improve stability and balance.
  • Alternate between forward punches, uppercuts, and hooks to work different muscle groups.
  • Remember to breathe properly throughout the exercise to maintain oxygen flow to your muscles.
  • Warm up before starting the exercise to decrease the risk of injury and improve performance.
  • If you are a beginner, start with lighter weights or no weights at all to learn the proper technique.
  • Incorporate footwork by stepping forward, backward, or side to side to add an extra challenge.
  • Maintain a proper stance with your feet shoulder-width apart and your knees slightly bent.
  • Keep your wrists straight and aligned with your arm to prevent strain and optimize power.
  • Don't forget to stretch and cool down after the exercise to support muscle recovery and flexibility.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine