Push-Up to Punch

Setup

Start in a high plank position with your hands directly under your shoulders, or on your knees for a modified version to maintain good form. Keep your core engaged and your neck neutral.

Movement

1. Push-Up Phase: Lower your chest toward the floor by bending your elbows. Keep your elbows tucked near your ribs rather than flared out to the sides. Press back up to the starting high plank position.

2. Punch Phase: Once back in the high plank, shift your weight slightly to one side and lift your opposite hand to punch across your body toward the ceiling. Rotate your torso slightly as you punch, maintaining control.

3. Return: Bring your hand back to the floor in the plank position and immediately perform another push-up.

4. Alternating: Alternate the arm you use for the punch after each push-up.