Standing Across-Body Punch & Reach
Engage your core and boost mobility with this rhythmic cardio move. Rotate and reach to build functional strength, coordination, and torso flexibility in one fluid, heart-pumping motion.
The Standing Across-Body Punch & Reach mainly works the core and shoulders. No equipment needed: it uses just your bodyweight.
Standing Across-Body Punch & Reach Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis); Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
How to do the Standing Across-Body Punch & Reach
Setup
Stand with your feet slightly wider than shoulder-width apart, knees slightly bent for stability.
Keep your core engaged and your chest up.
Bring both fists up near your chin in a loose guard position.
Movement
Rotate: Begin by rotating your torso to one side. Pivot on the foot of the opposite side to allow your hips to turn fully as you twist.
Reach: As you rotate, extend one arm across your body in a punching motion, reaching out while maintaining engagement through your core.
Return: Control the movement as you return to the starting, neutral position.
Switch: Repeat the movement in the opposite direction for the next repetition.
Tips
Focus on the rotation coming from your core, not just your arms.
Maintain a rhythmic, continuous motion.
Keep your shoulders relaxed throughout the movement.
Standing Across-Body Punch & Reach FAQs
What muscles does the Standing Across-Body Punch & Reach work?
The Standing Across-Body Punch & Reach mainly works the core and shoulders. The main muscles are the obliques, rectus abdominis, anterior deltoid and lateral deltoid.
What equipment do you need for the Standing Across-Body Punch & Reach?
None. The Standing Across-Body Punch & Reach is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.