Seated Cross Body Punch on a Chair Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoids, Obliques, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Seated Punch
Visualised Target Muscle Groups
Front
Back
How to: Seated Cross Body Punch on a Chair
- Sit on a chair with your feet flat on the ground and your back straight.
- Hold your hands in a fist or flat palms at chest level.
- Punch your right hand across your body towards the left side.
- Return to starting position and repeat with the left hand.
- Alternate punches for the desired number of repetitions.
Common Mistakes
- Rounding the back while punching.
- Using too much momentum instead of controlled movement.
- Neglecting to engage the core muscles.
Modifications
- Use lighter resistance by performing the exercise without punching or moving.
- Adjust the range of motion based on comfort and ability.
Tips
- Keep your back straight and engage your core throughout the movement.
- Make sure to punch across your body in a controlled manner.
- Breathe out during the punch and in while returning to the starting position.
Seated Cross Body Punch on a Chair Alternatives
Tags
chest
strength
core
upper body
seated
punch
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