28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Arms Exercises
Speed Bag
- Skill Level Beginner
- Type Muscle Endurance, Strength Training
- Body parts Arms, Biceps, Forearms, Shoulders
Portra / Getty
Instructions
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With clenched fists and eye level even with the bag, strike the bag with small, measured circles. Your forearms should be parallel with the ground. Keep your hands close to the bag and hit it on odd number rebounds only.
Routines with this exercise
Workout Routines
The Ultimate Boxing Workout Plan
Increase your strength and conditioning and build lean muscle with this boxing workout.
7 days
22
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