Boxing with a Punching Bag

Equipment required

Full gym

Primary muscle group(s)

Biceps, Shoulders, Triceps, Upper Back & Lower Traps

Secondary

Abs, Calves, Quadriceps

1. 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.
2. 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.
3. 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.
4. 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.
5. 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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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 and instructions above for how to perform this exercise correctly. Scapula/scap pulls/pull ups, overhead plate presses and decline lying triceps extension / decline skull crushers are related exercise that target the same muscle groups as boxing with a punching bag. Visit our directory for more exercises.