SHOULDER PUNCH - OVERHEAD PRESS
Strengthen shoulder and arm muscles through overhead punching movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and arms at sides.
- Stand with your arms at your sides, hands turned out to your sides with palms down.
- Pull your shoulders up and then punch your arms down in the water, so your shoulders move down under the water.
- Return to starting position and repeat.
- Complete prescribed repetitions with controlled movements.
Key Execution Cues
Remember: Move shoulders up and down smoothly. Punch arms down powerfully. Feel the shoulder muscles working.
Safety & Precautions
Important: Avoid if acute shoulder injury. Do not extend arms above comfortable height.
Additional Safety Notes: Do not force the movement. Stop if you experience pain. Keep movements controlled.
Exercise Modifications
Make it Harder (Progressions)
Increase repetitions. Increase movement speed. Increase punch power.
Make it Easier (Regressions)
Decrease repetitions. Decrease punch force. Slower movement pace.