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Visual demonstration of the Alternate Punching exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Chest Shoulders Triceps
Secondary muscles
Trapezius Abs Obliques
Equipment
Bodyweight
Exercise guide

Alternate Punching

4 steps Updated 29/08/2026

Alternate Punching is a bodyweight exercise targeting Shoulders (deltoids), Chest (pectoralis major), Triceps (triceps brachii).

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart and your hands held up in a guard position near your chest.
  2. Punch forward with your right arm, rotating your upper torso slightly.
  3. Return your right hand to the guard position and punch forward with your left arm, again rotating your upper torso slightly.
  4. Continue alternating punches in a rhythmic manner.
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Last updated: 29/08/2026

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Alternate Punching

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