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This is a great exercise if you are looking to harden and tone the arms muscles. 

Major Muscles Worked

Chest Muscles 

Arm Muscles 

Other Muscles Worked 

Back Muscles 

Shoulder Muscles

Speed Bag Punches Guide

• Ensure you have a speed punch bag in front of you before you begin this exercise. 
• Now stand with your leg together and hands raised up just over the chest and both in a clenched fist.
• Now punch the speed bag with the side of your clenched fist and quickly alternate to the other hand. You could begin with left the right.
• Avoid having your head close to the bag and bounce a little to avoid boredom. 
• Do 15 to 20 reps of the exercise. You may do more reps as by your workout plan or at your own discretion as you advance in the exercise

Trainer’s Tips 

• Increase speed to increase tension. 
• Ensure to have boxing gloves on to avoid blisters and bruises.
• Ensure to keep your back straight throughout the exercise.

Benefits of the Speed Bag Punches Exercise 

• It is beneficial for the hardening of the arm and chest muscles.
• It can be carried out anywhere and with the basic use of a Speed Punch Bag.