Side To Side Punches

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart in an athletic stance with knees slightly bent.
2. Bring your fists up to chin height in a guard position with elbows tucked close to your ribs.
3. Engage your core and distribute your weight evenly on the balls of your feet.

How to do it

1. Rotate your torso and punch one arm across your body, exhaling sharply as you extend the arm to shoulder height.
2. Pivot on the ball of the foot on the same side as the punching arm to allow for full hip rotation.
3. Quickly retract the arm to the guard position while immediately initiating a punch with the opposite arm.
4. Maintain a fast, rhythmic tempo, ensuring the core remains braced and the spine stays vertical throughout.

Form checklist

• Pivot the foot and hip with every punch to generate power and protect the knees.
• Keep the non-punching hand up by your face to maintain balance and form.
• Avoid overextending or locking out the elbow joint at the end of the movement.
• Keep your shoulders retracted and down, avoiding the urge to shrug toward your ears.

Pro tips

• Focus on the 'snap' of the punch by pulling the hand back faster than you threw it to maximize oblique engagement.
• Drive the movement from your hips and core rather than just swinging your arms to ensure maximum muscle activation.

Make it harder

• Hold light dumbbells (1-3 lbs) to significantly increase the demand on the deltoids and triceps.
• Perform the punches from a static wide-squat position to increase lower body time-under-tension.

Frequently asked

What muscles does the side to side punches work?

The side to side punches primarily targets the abs, deltoids, and obliques, and also works the forearms, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the side to side punches?

The side to side punches requires no equipment — just your body weight.

Is the side to side punches good for beginners?

Yes. The side to side punches is a beginner-friendly movement and a strong foundation to build on.

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