Sitting Punch on a padded stool
Expert Advice
Rotate your torso with each punch to engage your core more effectively. Keep your movements controlled and avoid hyperextending your elbows.
How-to-do Steps
- Sit on a padded stool with your feet flat on the floor and your knees bent.
- Raise your fists to shoulder height, elbows bent.
- Punch forward with one arm, rotating your torso as you extend.
- Retract your arm and return to the starting position.
- Alternate punches with each arm, maintaining a rhythmic pace.
- Continue for the desired number of repetitions or time.
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Muscles Worked
Sitting Punch on a padded stool primarily targets the Abs, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs40%
Chest40%
Secondary
Shoulders10%
Triceps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Sitting Punch on a padded stool work?
Sitting Punch on a padded stool primarily targets the Abs, Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Sitting Punch on a padded stool?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Sitting Punch on a padded stool suitable for beginners?
Yes, Sitting Punch on a padded stool is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
