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Diagonal Punch

Diagonal Punch

The Diagonal Punch is an intense upper-body exercise that engages multiple muscle groups, providing a great workout for the shoulders, chest, and triceps. This exercise mimics a diagonal punching motion and is often performed with resistance bands or dumbbells. By incorporating the Diagonal Punch into your workout routine, you can improve upper body strength and power. This exercise targets the deltoids, which are responsible for shoulder rotation, as well as the pectoralis major and triceps brachii muscles. Besides the physical benefits, the diagonal punch also enhances functional strength, making everyday tasks easier. Whether you want to carry heavy grocery bags or toss a football, this exercise strengthens the muscles needed for such activities. To maximize the benefits of the Diagonal Punch, focus on maintaining proper form throughout the movement. It's essential to keep the core engaged and stable while generating power from the upper body. Remember to breathe in a controlled manner, exhaling on each punch for optimal stability and power transfer. As with any exercise, start with a weight or resistance level that allows you to complete the proper range of motion with good form. Gradually increase the intensity as you gain strength and confidence. So go ahead, add the Diagonal Punch to your workout routine and experience the incredible upper body benefits it offers!


  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Extend your right arm diagonally across your body, rotating your torso as you do so.
  • As you punch, exhale forcefully and engage your core muscles.
  • Bring your arm back to the starting position and repeat on the opposite side.
  • Perform the exercise for the desired number of repetitions.
  • Remember to maintain proper form throughout the movement and focus on engaging your core and upper body muscles.

Tips & Tricks

  • Engage your core muscles throughout the exercise to create stability and control.
  • Focus on your breath, inhaling deeply during the preparation phase and exhaling forcefully as you punch.
  • Keep your upper body relaxed and avoid tension in your shoulders and neck.
  • Start with lighter weights or resistance bands to master the technique before progressing to heavier loads.
  • Maintain proper form by keeping your wrist aligned with your forearm as you extend your arm.
  • Gradually increase the speed and power of your punches as you become more proficient.
  • Include a variety of punches (straight punches, hooks, or uppercuts) to challenge different muscle groups.
  • Combine the Diagonal Punch with other exercises to create a well-rounded workout routine.
  • Ensure you have enough space around you to perform the exercise safely, especially if using resistance bands.
  • Listen to your body and adjust the intensity or rest periods as needed to prevent overexertion or injury.


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