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Overhead Punches - What it Works
Focus: Upperbody
Type: Combat
Difficulty: level 1 of 5

Take a fighting stance with your fists up in guard. Punch one fist straight up overhead, arm extending fully toward the ceiling, then pull it back to guard as the other fist fires up - alternating in a steady rhythm. Reach a little higher with every punch, keep your torso tall rather than leaning side to side, and snap the fists back to guard as fast as they go up.

Works: shoulders, triceps, upper back

Breathing: Sharp exhale with every punch up, inhale as the fist returns.

Common Mistakes: Punching forward-and-up instead of straight overhead, rocking the torso side to side with each punch, and letting the resting hand drop out of guard.

Make Easier: Slow the pace and punch to three-quarter height, building shoulder endurance before reaching full extension.

Make Harder: Drive the pace up and sit into a slight squat while punching, or mix with Punches (Jab + Cross) or Speed Bag Punches.

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