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 Fit 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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