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Resistance Band Punch

Resistance Band Punch

The Resistance Band Punch is an effective and dynamic exercise that targets your upper body, particularly your shoulders, arms, and core muscles. This exercise incorporates the use of a resistance band, which provides adjustable tension to challenge and strengthen your muscles. This exercise can be performed anywhere, making it suitable for both home and gym workouts. To perform the Resistance Band Punch, you will need a resistance band with handles. Begin by standing with your feet shoulder-width apart and holding the resistance band securely in both hands. Keep your elbows bent at a 90-degree angle, with your fists positioned at chest level. From this starting position, engage your core muscles and exhale as you extend one arm forward, punching through the resistance of the band. As you punch forward, focus on maintaining control and stability, being mindful of your form throughout the movement. Return to the starting position by retracting your arm back to your chest and repeating the movement with the opposite arm. The Resistance Band Punch exercise helps to improve upper body strength, enhance shoulder stability, and develop muscular endurance. It also engages your core muscles as you stabilize your body during the punching motion. Remember to start with a lighter resistance band and gradually increase the tension as you become more comfortable with the exercise. Incorporate the Resistance Band Punch into your workout routine by performing 2-3 sets of 10-12 repetitions on each arm. You can also add variations to this exercise by incorporating lunges or squats, which will engage your lower body as well. Always listen to your body and adjust the resistance level according to your fitness level and goals. Give the Resistance Band Punch a try to add variety and effectiveness to your upper body workout routine!


  • Start by standing with your feet shoulder-width apart and placing one end of a resistance band under your left foot.
  • Hold the other end of the resistance band in your right hand, bending your elbow at a 90-degree angle.
  • Extend your right arm forward, keeping your elbow close to your body, as if you are throwing a punch.
  • As you extend your arm, engage your core and rotate your torso slightly to the left.
  • Pause for a moment, then slowly return to the starting position, maintaining tension in the resistance band throughout the movement.
  • Repeat the exercise for the desired number of repetitions, then switch sides and perform it with the opposite arm and leg.

Tips & Tricks

  • Maintain good posture throughout the exercise to engage the core and prevent injury.
  • Engage your abdominal muscles by exhaling forcefully as you punch.
  • Focus on a full range of motion to target different muscle groups.
  • Increase the resistance of the band gradually as you get stronger to continuously challenge your muscles.
  • Include the resistance band punch in your upper body workout routine to improve upper body strength and endurance.
  • Perform the exercise in a controlled and controlled manner to maximize muscle engagement.
  • Combine the resistance band punch with other exercises to create a full body workout.
  • Stay consistent with your resistance band punch workouts to see progress over time.
  • Fuel your body with a balanced diet to support muscle growth and recovery.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.

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