Throw hands for delts and conditioning at once.
Stay light and controlled, don't hyperextend the elbow on the punch.
Snapping light dumbbells out at shoulder height turns your delts into the engine and the brakes for every punch, driving the arm out, rotating the fist, and pulling it straight back. The pace keeps the shoulders under near-constant tension, so it doubles as conditioning while it burns out the delts. It is a finisher-friendly move that trains speed and shoulder endurance in a way slow pressing never touches.
Very light, think 1 to 4 kilograms for most people. Speed is the whole point, and heavy bells slow the punches down and drag the elbows through risky lockouts. If your shoulders are not burning by the end of a set of light ones, add reps, not weight.
Fast but snappy, with each punch fully controlled at the end. The fist rotates as the arm extends, then snaps straight back to your jaw. Flailing at maximum speed with no control trains nothing except bad habits.
Front and side of the shoulders, building to a serious burn as reps stack up. If your neck and traps take over, drop the shoulders down away from your ears and lighten the load.
