The resistance band punch is a conditioning exercise where you anchor a band behind you and throw punches forward against band tension. It builds shoulder endurance, punching power, and cardiovascular conditioning. It is used by boxers and martial artists for sport-specific training.
Muscle Group
Cardio, Core, Shoulders
Equipment Required
Resistance Band
Type
Cardio
Equipment
Resistance Band
Difficulty
Intermediate
Key Benefits
- Builds shoulder endurance for boxing
- Develops punching speed against resistance
- Excellent cardiovascular conditioning
- Sport-specific for martial artists
- Highly portable
- Easy to scale by band thickness
How to perform
- Anchor a resistance band at chest height behind you.
- Hold one end in each hand. Face away from the anchor in a boxing stance.
- Throw straight punches forward against the band resistance — alternating left and right.
- Fully extend each punch. Retract quickly.
- Move at a brisk pace for cardiovascular demand.
- Keep your core braced and maintain your boxing stance.
- Perform for 30 to 60 seconds per round.
- Add hooks and uppercuts for variety.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Chest
Primary