Sitting Punch on a padded stool

Instructions

1
Sit on a bench or box with feet flat on the floor, knees bent at approximately 90 degrees, torso upright and core engaged with neutral spine alignment
2
Place hands behind head with elbows bent or across chest, prepare core by taking a deep breath and bracing abdominal muscles
3
Slowly lean backward by extending through the spine and hip, allowing the torso to lower toward the bench while maintaining controlled movement, exhale as you lower
4
Drive through core muscles to return to upright seated position by flexing the spine and contracting abdominals, inhale as you return to start position, squeeze at the top
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliques, Transverse Abdominis, Hip Flexors, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Sitting Punch on a padded stool because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Chest region.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliques, Transverse Abdominis, Hip Flexors, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Sitting Punch on a padded stool
  • Cable Sitting Punch on a padded stool
  • Banded Sitting Punch on a padded stool

Beginner Tips

If you are new to the Sitting Punch on a padded stool , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions