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Weighted Uppercut Punch 101 Video Tutorial

Gym Modified Variation Strength


Weighted Uppercut Punch
Weighted Uppercut Punch

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type

Push (Bilateral)

Required Equipment

Medicine Ball

Fitness Level











The Weighted Uppercut Punch is a dynamic exercise primarily targeting the shoulders, with secondary engagement of the abs and obliques. Utilizing a medicine ball for resistance, this exercise involves performing an uppercut punching motion, simulating the movement used in boxing or martial arts training. As the weighted uppercut is executed, the shoulders are actively engaged to generate power and control the movement. Additionally, the rotational aspect of the punch engages the core muscles, particularly the abdominals and obliques, to stabilize the torso and transfer force effectively. This exercise is effective for improving shoulder strength and stability, while also enhancing core strength and rotational power.

How to Perform

  1. Begin by standing in a stable position, feet shoulder-width apart, holding a medicine ball with both hands in front of your torso.

  2. Engage your core muscles to stabilize your body throughout the exercise, maintaining proper posture.

  3. With the medicine ball at chest level, adopt a slight bend in your knees and hips, preparing to generate power from the lower body.

  4. Initiate the movement by rotating your torso to one side, while simultaneously bending your elbows and bringing the medicine ball towards your hip on the same side.

  5. As you rotate, explosively drive your hips forward and upward, while simultaneously extending your knees and elbows to propel the medicine ball upward in an uppercut punching motion.

  6. Aim to fully extend your arms and reach a point where the medicine ball is at or slightly above shoulder level.

  7. Engage your abdominal muscles as you punch upward, stabilizing the torso and generating power from the core.

  8. After completing the punch on one side, quickly transition to the other side and repeat the movement, rotating your torso in the opposite direction and performing an uppercut punch with the medicine ball.

  9. Alternate sides and perform controlled uppercut punches for the desired number of repetitions or duration, focusing on maintaining proper form and engaging the shoulders, abs, and obliques throughout the exercise.

  10. Gradually increase the intensity by using a heavier medicine ball or incorporating faster punches, while ensuring that each movement is executed with control and precision.


  1. Start in a stable stance with feet shoulder-width apart, holding a medicine ball with both hands.

  2. Engage core muscles to stabilize the torso throughout the exercise.

  3. Initiate the movement by rotating the torso to one side while bending elbows and bringing the medicine ball towards the hip.

  4. Drive hips forward and upward explosively as you extend knees and elbows to punch upward.

  5. Focus on fully extending arms and reaching shoulder level with the medicine ball.

  6. Exhale forcefully as you punch upward, engaging the abs to stabilize the torso.

  7. Alternate sides smoothly, maintaining control and balance throughout the exercise.

  8. Keep a steady rhythm, avoiding jerky movements for safety and effectiveness.

  9. Ensure proper form by maintaining a straight back and avoiding excessive leaning or arching.

  10. Gradually increase intensity by using heavier medicine balls or increasing punching speed as strength and proficiency improve.

How Not to Perform

  1. Avoid overarching the lower back or leaning excessively forward during the punch to prevent strain on the lower back and maintain proper spinal alignment.

  2. Do not lock out the elbows at the top of the movement; instead, keep a slight bend to reduce stress on the elbow joints and maintain muscle engagement throughout the exercise.

  3. Avoid using momentum to swing the medicine ball upward; instead, focus on controlled movements to effectively target the shoulders and engage the core muscles.

  4. Do not neglect engaging the core muscles; ensure that the abs and obliques are actively involved in stabilizing the torso and generating power during the punch.

  5. Avoid hyperextending the shoulders at the top of the movement; instead, focus on achieving a full range of motion without compromising joint integrity.

  6. Do not rush through the exercise; maintain a steady pace and focus on quality repetitions rather than quantity to maximize muscle engagement and prevent injury.

  7. Avoid tensing the neck and shoulders unnecessarily; instead, keep these areas relaxed while maintaining tension in the targeted muscles to optimize performance and minimize strain.

  8. Do not forget to breathe properly throughout the exercise; exhale forcefully as you punch upward to engage the core and stabilize the torso, and inhale as you return to the starting position.

  9. Avoid using excessively heavy medicine balls that compromise form and technique; choose a weight that allows you to maintain proper form and perform the exercise with control and precision.

  10. Do not neglect proper warm-up and cooldown routines; warming up the shoulders and core muscles before the exercise and stretching them afterward can help prevent injuries and enhance recovery.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.














Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


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