Step by step instructions, muscle activation and variants for the Seated Cross Body Punch on a Chair.
A seated punching drill where you alternate throwing cross punches across the midline while seated on a chair, engaging the obliques, chest, and shoulders through rotational movement. The exercise improves rotational core strength and coordination in a low-impact, accessible format.
The Seated Cross Body Punch on a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
