Punch
Setup
Muscles
Process
Step 1: Stand with knees slightly bent. Hands start at chest and elbows are tight to sides. Palms start facing in.
Step 2: Punch forward with arm parallel to the floor. Twist the wrist into downward facing palm as you punch. Finish at full extension on sagittal plane. Hold for 1 count.
Step 3: Return to resting position in controlled manner.
More
Tips: This is an explosive exercise that could lead to you wanting to just let that arm fly, but fight the urge and control that punch and feel the stability in your shoulder. Keep the core tight as to limit trunk rotation.
Link™ to Exterior: Handles held in hands. Hands held at sides
Stance: Hip width. Standing tall