Boxing with a Punching Bag
- Place your feet with your front foot pointing towards the punching back, your back foot running perpendicular to your front foot (forming a T shape), and a slight bent in the knees.
- Bring your hands to your face with your forward hand at jaw level, your back hand at ear level, and your elbows tucked in close to your body.
- Extend your front arm and make contact with the punching bag striking with your three knuckles that don’t include that of your index finger.
- Retract your forward hand to your guard position before striking the punching bag with your back hand and bringing it back to the guard position.
- You have just completed a jab – straight and should feel like a champion.
Do not perform if you have had recent wrist injuries.
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Related exercises to discover
Dumbbell Snatch
Seated Alternating Incline Bench Dumbbell Curls
Side / Lateral Medicine Ball Throw / Slam
Boxing with a punching bag is a gym work out exercise that targets biceps and shoulders and triceps and upper back & lower traps and also involves abs and calves and quadriceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Dumbbell snatch, seated alternating incline bench dumbbell curls and side / lateral medicine ball throw / slam are related exercise that target the same muscle groups as boxing with a punching bag. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.