{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Straight Punches",
      "kind": "common"
    },
    {
      "text": "Air Punches",
      "kind": "common"
    },
    {
      "text": "Shadow Boxing Punches",
      "kind": "common"
    },
    {
      "text": "Jab-Cross Drill",
      "kind": "common"
    },
    {
      "text": "punches",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "calves",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "horizontal-adduction",
          "internal-rotation"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "rotation"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "pronation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "cardio",
      "calisthenics",
      "sport"
    ],
    "movement_patterns": [
      "horizontal-push",
      "rotation"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic",
      "ballistic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "dumbbell",
      "weight-vest"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1462"
  },
  "id": "oec:straight-punch",
  "instructions": {
    "setup": [
      "Assume a balanced boxing stance with feet roughly shoulder-width apart, knees slightly flexed, and weight distributed on the balls of your feet.",
      "Bring both hands up to cheek level in a defensive guard with elbows tucked closely against the ribcage."
    ],
    "steps": [
      "Drive one fist straight out toward eye level along your midline, turning the fist so the palm faces downward at full reach.",
      "Rotate your torso and pivot your hips slightly to channel power from the lower body through the punch.",
      "Snap the extended fist straight back along the same path to your cheek guard.",
      "Immediately extend the opposite arm, repeating the sequence in a fluid, rhythmic cadence."
    ],
    "breathing": "Exhale sharply through your nose or mouth on each punch and inhale continuously as the fist retracts.",
    "cues": [
      "Drive from the hips, not just the arms",
      "Snap back to the chin",
      "Keep a soft micro-bend at full extension",
      "Elbows tight to the ribs"
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the elbow at the end of each strike.",
        "correction": "Stop just short of terminal joint lockout by keeping a micro-bend in the elbow."
      },
      {
        "fault": "Dropping the non-striking hand away from the face.",
        "correction": "Keep the resting hand glued to your cheek in guard position while the other arm extends."
      },
      {
        "fault": "Flaring the elbows outward before extending the punch.",
        "correction": "Drive the punch directly forward along the center line with elbows pointing down."
      }
    ],
    "safety": {
      "precautions": [
        "Warm up the shoulders, elbows, and wrists thoroughly before performing fast repetitions.",
        "Do not lock the elbow joint aggressively into extension against empty air."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate",
          "calories",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Straight Punch",
  "previous_ids": [
    "oec:punches"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: punches",
        "url": "https://wger.de/en/exercise/1462/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "lh1701"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "rotating"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "staggered",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A continuous striking drill throwing alternating straight punches from an athletic stance to build shoulder endurance, coordination, and rotational power."
}