Rapid Punches Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Rapid Punches are bodyweight exercise that works your wrist flexors.

Rapid Punches are great moderate move. When done correctly, they can effectively target your arms and upper body.

They require no equipment to do.

Rapid Punches
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Arms Upper Body Wrist Flexors
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Arms Upper Body Wrist Flexors

How to do Rapid Punches


Stand with your left foot back, and both fists in front of your face, one fist above the other. Circle both fists around each other in a rapid motion.

Illustrated Guide

Learn how to do rapid punches from this step-by-step illustrations:

Rapid Punches 1
Rapid Punches 2
Rapid Punches 3
Rapid Punches 4

Muscles Worked

The muscles used for rapid punches may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for rapid punches are:

Primary Muscles

  • Wrist Flexors

Synergyst Muscles

  • Biceps
  • Triceps
  • Deltoids
  • Front Deltoids
  • Side Deltoids

Frequently Asked Questions

What muscles do Rapid Punches work?
Rapid Punches work wrist flexors.
What are Rapid Punches good for?
Rapid Punches are beneficial for conditioning, love handles, side fat and to strengthen. They work the best for arms and upper body, as they work wrist flexors. Rapid Punch is is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Rapid Punch a good exercise?
Rapid Punch is a popular bodyweight exercise for wrist flexors.

Training, Progressions and Regressions

Interested in how to improve your Rapid Punches faster?

Rapid Punches Training and Progressions

Standards and Averages

Wonder how do others perform in Rapid Punches and how should you?

Rapid Punches Standards and Averages


Wonder how to work the same muscles with other exercises?

Rapid Punches Alternatives


Wonder how to make Rapid Punches either easier or more challenging?

Rapid Punches Variations

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Muscles Worked

Target muscle(s) Wrist Flexors
Synergyst muscle(s) Biceps, Triceps, Deltoids, Front Deltoids, Side Deltoids

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