Boxing

Plane of Motion

Transverse

Spring Setting

Medium

Light or Medium Long Arm Springs

Shoulder Height Hooks

Muscle Focus

Shoulder Horizontal Adductors

Pectoralis Major, Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii (long head), Anterior Deltoid, Coracobrachialis, Biceps Brachii (short head), Teres Minor

Punches the arm forward.
Resists the spring load as the arm returns back.

Elbow Extensors

Triceps Brachii, Anconeus

Straightens the elbow as the arm punches forward.
Resists the spring load as the elbow bends.

Other Muscles at Play

Spinal stabilizers provide spine and lumbo-pelvic stabilization against the reciprocal arm movements.
Shoulder abductors keep the arms lifted at shoulder height throughout the movement.
Scapular adductors keep the scapula stabilized to resist rolling the shoulders forward or hunching throughout the exercise.
Scapular abductors (protraction) work with the scapular upward rotators to keep the shoulder blades from collapsing together on the back.
Scapular depressors keep the shoulders down away from the ears.
Hip extensors co-contract with the anterior stabilizers to protect the lower back and aid in lumbo-pelvic stabilization.
Knee extensors hold the knees slightly bent.

Objectives

Maintains strong spinal and shoulder stability while the arm moves smoothly within the joint.
Strengthens the abdominals, trunk stabilizers, shoulder flexors, and elbow extensors support clear, organized upper-body mechanics.
Increases torso and scapular stabilization as the elbow extensors develop strength and control.
Develops deep abdominal engagement to create steady, integrated trunk stabilization throughout the reciprocal arm movement.
Utilizes the mid and upper back muscles while keeping the shoulder blades broad and down, supporting a clean, tension-free forward arm motion.
Focus on breathing to synchronize the movement.