Sky Punch
Punch your way to a full-body workout! Sky Punches improve coordination, core strength, and get your heart pumping. Add a hop for extra intensity!
The Sky Punch mainly works the shoulders and triceps, with help from the core and quads. No equipment needed: it uses just your bodyweight.
Sky Punch Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Deep Core (transverse abdominis); Quads (quadriceps femoris)
Sky Punch Variations and Alternatives
How to do the Sky Punch
Stand with your feet shoulder-width apart and knees slightly bent for stability.
Start with your fists up near your chin in a guard position, as seen in the first image.
Engage your core to maintain balance throughout the movement.
Explosively extend one arm overhead, aiming to "punch" the sky, as shown in the second and fourth images. Keep the other fist near your chin.
Retract the punching arm swiftly back to the starting guard position.
Alternate and punch overhead with the opposite arm.
(Optional) For added intensity, add a small hop as you punch, turning it into a plyometric movement.
Repeat the movement for the desired number of reps or for a set time interval, maintaining a rhythmic and controlled pace.
*If incorporating the plyometric jump, ensure you land softly on the balls of your feet with your knees bent to absorb the impact and protect your joints.
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Sky Punch FAQs
What muscles does the Sky Punch work?
The Sky Punch mainly works the shoulders and triceps, with help from the core and quads. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Sky Punch?
None. The Sky Punch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Sky Punch go on?
It belongs on push day in a push/pull/legs routine.
What are some Sky Punch variations and alternatives?
Similar exercises include the Air Punch March, Downward Punch, Jumping-Jack Punch and Max Speed Uppercut.
Training calculators
Work out the numbers behind your training before your next session.