Shoulders · Bodyweight
Cross Body Punch Jack
How to do the cross body punch jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Stand with your feet shoulder-width apart and knees soft. As you hop your feet out into a jack, punch one arm across your body at chest height, rotating slightly through your torso. Hop back in and repeat, alternating the punching arm with each rep to build a steady cardio rhythm.
- 1Drive each punch from your shoulder while rotating through your core
- 2Stay light and springy on the balls of your feet
- 3Keep a quick, even tempo to elevate your heart rate
Common mistakes
- Don't let your feet land heavy or flat
- Avoid swinging the punch from your arm alone with no torso rotation
- Don't let your shoulders hunch up toward your ears
Muscles worked
The cross body punch jack works the obliques, calves, front delts, triceps, upper abs, lower abs, quads, glutes, and side delts.
- ObliquesSupport
- CalvesSupport
- Front DeltsSupport
- TricepsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- Side DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- Upper TrapsMinor
- HamstringsMinor
- Rear DeltsMinor
- Internal RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the cross body punch jack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.