AÂ FIT30 EXERCISE
Dumbbell Punches
Dumbbell Punches, also known as standing dumbbell punches or front punches, are a dynamic exercise that engages the upper body, particularly the shoulders, chest, and arms. This exercise simulates the motion of throwing punches.
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HOWÂ TO
How do I do Dumbbell Punches?
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bring the dumbbells up to shoulder height, elbows bent, and palms facing inward.
- Extend one arm straight forward, punching with force. Simultaneously, retract the other arm to the starting position.
- As you punch forward, rotate your torso slightly, engaging your core. Alternate punching with each arm in a rhythmic fashion.
- Aim for a full range of motion, extending your arm fully forward with each punch.
- Continue alternating punches for the desired amount of time.
TIPS
What are some tips for Dumbbell Punches?
- Keep your core muscles engaged throughout the exercise to provide stability and protect your lower back.
- Pay attention to the form of each punch. Ensure that you fully extend your arm and maintain control.
- Emphasize the engagement of the shoulder and chest muscles as you punch forward.
- Maintain a stable lower body with your feet firmly planted on the ground. Avoid excessive twisting of the hips.
- If you're new to the exercise, start with light dumbbells to familiarize yourself with the movement before increasing the weight.
MODIFICATIONS
How do I modify Dumbbell Punches?
Easier
- If the exercise feels too challenging, start with lighter dumbbells and gradually increase the weight as your strength improves.
- Perform the punches at a slower pace, focusing on controlled movements and proper form.
- If standing is difficult or if you have balance concerns, you can perform seated dumbbell punches on a stable surface.
Neutral
- Instead of continuously alternating arms, you can perform a set number of punches with one arm before switching to the other.
What are the benefits of Dumbbell Punches?
Endurance
Upper Body Strength
A dumbbell30 workout
You're Swell
Complete 7 Rounds In 27:00
- Dumbbell Swings (0:30)
- Dumbbell Punches (0:20)
- Rest (0:10)
- Lunge Front Raises (0:30)
- Lunge Rotations (0:20)
- Rest (0:10)
- Dumbbell Pullovers (0:30)
- Lying Tricep Extensions (0:20)
- Dumbbell Leg Loop (0:10)
- Rest (1:00)
Free
A dumbbell30 workout
I'm So Storked For You!
Complete 6 Rounds In 28:00
- Standing Chest Flies (00:25)
- Standing Y Raises (00:25)
- Tricep Extensions (00:40)
- Elbow Plank (00:25)
- High Plank Pulses (00:25)
- Butt Kickers (00:40)
- Cross Chest Curls (00:25)
- Dumbbell Punches (00:25)
- Rest (1:00)
Free