Exercise guide
Sky Punch
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Upper arms
- Waist
The Sky Punch is a dynamic core and upper body exercise that integrates a crunch with a vertical punch to target the abdominals, obliques, and anterior deltoids. It builds functional core strength and rotational stability while improving shoulder endurance and pectoral engagement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with knees bent and feet planted firmly on the floor, hip-width apart.
- Bring your hands up to your chin in a defensive boxing guard with elbows tucked near your ribs.
- Engage your core to press your lower back firmly into the mat, eliminating any arch.
How to do it
- Exhale as you perform a partial crunch, lifting your head and shoulder blades off the floor.
- Simultaneously punch one hand straight up toward the ceiling, rotating your torso slightly to drive the movement from your core.
- Inhale as you lower your shoulders back to the floor with control and return your hand to the guard position.
- Repeat the movement on the opposite side, alternating arms for each repetition in a steady, rhythmic tempo.
Form checklist
- Keep your chin tucked toward your chest to avoid straining your neck.
- Ensure the punch travels vertically toward the sky rather than forward toward your knees.
- Keep your feet and hips grounded to ensure the rotation comes from the midsection.
- Maintain a controlled descent rather than letting your shoulders drop back to the mat.
Pro tips
- Focus on 'reaching' with your shoulder blade at the peak of the punch to maximize serratus anterior and deltoid activation.
- Exhale forcefully on the punch to increase the contraction of the deep transverse abdominis.
- Maintain constant tension in your abs by stopping just before your shoulder blades fully rest on the floor.
Make it harder
- Hold light dumbbells or weighted gloves to increase resistance for the shoulders and chest.
- Perform the movement with your legs elevated in a tabletop position to further challenge core stability.
Frequently asked
- What muscles does the sky punch work?
- The sky punch primarily targets the pectorals, and also works the biceps, deltoids, forearms, and triceps as secondary muscles.
- What equipment do you need for the sky punch?
- The sky punch requires no equipment — just your body weight.
- Is the sky punch good for beginners?
- The sky punch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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