Alternate Punching
Perform dynamic alternate punches to elevate your heart rate, engage your shoulders and chest, and improve cardiovascular endurance.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Alternate Punching
Description
A cardio exercise where you stand in one spot and throw alternate punches into the air.
Save Alternate Punching to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Alternate Punching
- 01Setup
Stand tall with feet shoulder-width apart, knees slightly bent, and core braced. Bring your fists up to a guard position at chin level, elbows tucked.
- 02
Extend one arm straight forward with a powerful punch, rotating your torso and hip slightly as you reach. Keep a slight bend in your elbow to avoid hyperextension.
- 03
Quickly retract the punching arm back to the guard position while simultaneously initiating the punch with your opposite arm.
- 04
Continue alternating punches in a rapid, fluid motion, maintaining a steady pace and controlled movement.
Tips
- Engage your core by bracing your abdominal muscles throughout the exercise to protect your spine and enhance power transfer.
- Focus on quick retraction of the punching arm; this builds speed and allows for a faster, more effective next punch.
- Vary your punch height and angle occasionally to engage different shoulder and chest fibers and keep the movement dynamic.
- Coordinate your breathing: exhale sharply with each punch to help maintain core tension and oxygenate your muscles.
Common mistakes
- Avoid fully extending and locking your elbows at the end of each punch; instead, keep a slight bend to protect your joints.
- Do not let your torso remain static; actively rotate your hips and shoulders with each punch while keeping your core tight to generate more power and prevent back strain.
- Prevent uncontrolled, wild arm movements by focusing on a smooth, rhythmic retraction and extension, ensuring each punch is purposeful.
In the Ellim app, Alternate Punching unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train alternate punching?
Get Ellim — FreeQuestions
Is Alternate Punching good for beginners?
Alternate Punching is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Alternate Punching?
You need Body weight to perform Alternate Punching. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Alternate Punching?
Engage your core by bracing your abdominal muscles throughout the exercise to protect your spine and enhance power transfer. Focus on quick retraction of the punching arm; this builds speed and allows for a faster, more effective next punch. Vary your punch height and angle occasionally to engage different shoulder and chest fibers and keep the movement dynamic. Coordinate your breathing: exhale sharply with each punch to help maintain core tension and oxygenate your muscles.
What are common mistakes when doing Alternate Punching?
Avoid fully extending and locking your elbows at the end of each punch; instead, keep a slight bend to protect your joints. Do not let your torso remain static; actively rotate your hips and shoulders with each punch while keeping your core tight to generate more power and prevent back strain. Prevent uncontrolled, wild arm movements by focusing on a smooth, rhythmic retraction and extension, ensuring each punch is purposeful.
Related exercises
Shoulder Tap Push up
Chest · Body weight
Seated Cross Body Punch on a Chair
Chest · Body weight
Ring Chest Fly
Chest · Body weight
Cross Body Punch in Squat Position
Chest · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Alternate Punching.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store