Resistance Band Punch

Resistance Band Punch


This exercise involves using a resistance band to simulate a punching motion. It targets the upper body muscles, particularly the chest, shoulders, and arms. The resistance band adds an extra challenge to the movement, making it a great option for strength training.

Muscle Group

Equipment Required

Resistance Band Punch Instructions

  1. Start by standing with your feet shoulder-width apart and placing the resistance band under your feet.
  2. Hold the resistance band handles with both hands and bring them up to shoulder height, keeping your elbows bent and close to your body.
  3. Extend your right arm forward, punching the resistance band out in front of you while keeping your left arm in the starting position.
  4. Return your right arm to the starting position and repeat the punch with your left arm.
  5. Continue alternating punches for the desired number of repetitions or time.

Resistance Band Punch Form & Visual

Resistance Band Punch

Resistance Band Punch Benefits

  • Strengthens the upper body muscles, including the chest, shoulders, and arms
  • Improves punching power and speed
  • Increases endurance and stamina
  • Helps to develop better coordination and balance
  • Can be done anywhere, making it a convenient exercise option
  • Low-impact exercise, making it suitable for individuals with joint pain or injuries
  • Can be easily modified to increase or decrease resistance, making it suitable for all fitness levels

Resistance Band Punch Muscles Worked

  • Shoulders
  • Chest
  • Triceps
  • Core

Resistance Band Punch Variations & Alternatives

  • Resistance Band Cross Punch
  • Resistance Band Jab
  • Resistance Band Hook
  • Resistance Band Uppercut
  • Resistance Band Overhead Punch
  • Resistance Band Speed Punches
  • Resistance Band Shadow Boxing