Boxing with a Punching Bag
How to Do 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.
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Related Biceps, Shoulders, Triceps And Upper Back & Lower Traps Exercises
Boxing with a Punching Bag Exercise Details
Muscles worked
Boxing with a Punching Bag targets biceps and shoulders and triceps and upper back & lower traps and also works abs and calves and quadriceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: full gym.
Similar exercises
Related exercises that work similar muscle groups include Medicine ball throw to chase, cardio – swimming and laying internal shoulder rotation. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
