Lying Air Punch
Core-engaging exercise! Lie down, punch up, and twist. Feel the burn in your abs and obliques. Fun and effective!
The Lying Air Punch mainly works the chest and core, with help from the triceps. No equipment needed: it uses just your bodyweight.
Lying Air Punch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Obliques
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Lying Air Punch Variations and Alternatives
How to do the Lying Air Punch
Positioning:
Lie flat on your back on a comfortable surface, such as a mat or the floor.
Bend your knees and keep your feet flat on the ground, hip-width apart.
Position your arms so that your elbows are bent at a 90-degree angle and your fists are level with your chest.
Movement:
From the starting position, engage your core muscles for stability.
Punch your right arm up towards the ceiling, fully extending your arm.
As you punch, twist your torso slightly towards your right side to engage your oblique muscles.
Return your right arm back to the starting position while keeping your core engaged.
Repeat the punch with your left arm, extending it towards the ceiling and twisting your torso towards the left side.
Alternate between right and left punches for the desired number of repetitions or time duration.
Tips:
Maintain a steady breathing pattern throughout the exercise—exhale when you punch and inhale when you return to the starting position.
Keep your movements controlled to avoid injury and maximize effectiveness.
Focus on engaging your chest and core rather than just your arms.
Lying Air Punch FAQs
What muscles does the Lying Air Punch work?
The Lying Air Punch mainly works the chest and core, with help from the triceps. The main muscles are the pectoralis major and obliques.
What equipment do you need for the Lying Air Punch?
None. The Lying Air Punch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Air Punch go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Air Punch variations and alternatives?
Similar exercises include the Lying Cycle Punch, Lying Punch, Sit-Up Punch and Standing Wide-Stance Punch.
Training calculators
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