Idea of Exercise to replacing the Heavy Bag

Hi every body!
Now i am training at home and i can't instal a heavy bag because of the neighbours... And i was wondering what is a good exercise for the back that simulates punching? What you are going to say about this: i put my hands on my chest with the elbows sticking out and from the proper position executing the movement of a given punch without to move the hands from my chest... Here i try to reach maximal velocity. Balance is traint as well, because if i am not balaced i fly away... Oder benefits are increased resistans and no damage on the hands and sholders. I am going to make in addition shadowboxing and speed bag to visualise what am i doing and increase accuracy. On the down side is possibility of becoming a habit to punch with the elbows up...
What do you think on exercise like this?

I understand the idea and think it may actually help with stability and rotation.

However, with the elbows flared like that I'd be afraid that would commit itself to muscle memory

Tie a woodyband to something and put it behind your neck. A green one would be fine.

Scrap, i traied ot with it with the band of my double end back. This band is really tight and i need all my weight to stretch it :) But i think i get the idea. Now my head stays almost at one place and i am rotating just around my spine...

Another way is with a Fitball, put it on a wall, and put your back to it. gives great posture and good technique, by not letting the ball drop, gives great mechanics.

I don't have fitball, but i can imagine that i must push backwards to keep the ball up... When i punch without the ball will that result in that, that i am not going to let my body to go forward? I must give the exercise with the band more time. Its really not natural for me... Maybe i have done everything wrong...

Quote:

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Originally Posted by nikola_ganchev

Scrap, i traied ot with it with the band of my double end back. This band is really tight and i need all my weight to stretch it :) But i think i get the idea. Now my head stays almost at one place and i am rotating just around my spine...

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Its a great little trick to teach your body some good habits in punch mechanics.