Exercise guide
Lying Punches
- Beginner
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
Lying Punches are a beginner-friendly bodyweight exercise that builds muscular endurance in the shoulders, chest, and triceps while improving hand-eye coordination. This movement emphasizes rapid, controlled extension to engage the upper body push muscles without the need for external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your knees bent and feet flat on the floor for stability.
- Engage your core to press your lower back firmly into the mat.
- Bring both hands up to your chin in a 'guard' position with your elbows tucked close to your ribs.
How to do it
- Punch one arm straight up toward the ceiling, fully extending the elbow while exhaling sharply.
- Rotate your wrist during the punch so your palm faces away from your feet at the top of the movement.
- Inhale as you quickly retract the arm back to the starting guard position.
- Immediately repeat the movement with the opposite arm, maintaining a fast and rhythmic alternating tempo.
Form checklist
- Keep your lower back in contact with the floor throughout the entire set.
- Ensure full arm extension on every rep without snapping the elbow joint.
- Keep your shoulders retracted and down, avoiding the urge to shrug toward your ears.
- Maintain a steady, rhythmic breathing pattern synchronized with your punches.
Pro tips
- Focus on the 'snap' at the top of the punch by squeezing your triceps and front deltoids for a split second.
- Keep your non-punching hand glued to your chin to maintain tension and simulate proper boxing form.
Make it harder
- Lift your head and shoulder blades slightly off the mat into a 'hollow body' position to increase core engagement.
- Hold light household objects, like water bottles, to add a small amount of resistance to the movement.
Frequently asked
- What muscles does the lying punches work?
- The lying punches primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the lying punches?
- The lying punches requires no equipment — just your body weight.
- Is the lying punches good for beginners?
- Yes. The lying punches is a beginner-friendly movement and a strong foundation to build on.