Breathe out sharply on every punch. It keeps the pace honest and stops you holding your breath.
Sharp breath out on each punch. It is what keeps the pace up and the shoulders loose.
Not much - there is no resistance. What they do build is shoulder endurance and heart rate, which is why they belong in a warm-up or a conditioning round rather than an arm day.
No. Snapping the elbow straight with nothing to hit is how joints get sore. Stop just short of full extension every time.
It is one of the few that makes no noise and needs no space, which makes it useful in a flat or a small room. A minute is harder than it sounds.
Which day to do Fast Punches, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanTargets the back of your arms. All you need is a chair.
The best shoulder exercise you can do at home. Your own bodyweight does the job of a dumbbell.
Doubles as a warm up, but hold it long enough and your shoulders will be burning.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
