Standing Anime Pulley Punch
Sport-specific rotational power; improves punching speed and shoulder endurance
ShouldersBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Shoulders, Triceps. Secondary: Core, Chest |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 15 reps |
| Estimated calories burned | ~80 kcal |
How to do it
- In a strong punching stance, hold a pulley D handle and twist back bracing your punching hand, then in a smooth quick motion punch forward.
Equipment
- pulley optional
Coaching tips
Benefits
Sport-specific rotational power; improves punching speed and shoulder endurance
Common mistakes
Punching without hip rotation; locking elbow at extension
Make it harder
Increase speed; add resistance; perform alternating
Make it easier
Use lighter resistance; reduce range of motion
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.