← All exercises Exercise Band-Resisted Punch Compound | Intermediate
Standing with a band anchored behind at chest height, drive one hand forward in a punching motion against the band's resistance while rotating the hips, then return under control.
Tips & instructions Instructions
Keep the resistance in the punch itself, do not let the band pull the shoulder back into a shrug between reps.
Progression
A portable alternative to the cable version, common in combat-sport conditioning circuits without gym access.
Muscle groups Primary: Front Delts
Secondary: Obliques, Triceps Lateral Head
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