Shoulders · Bodyweight
Jumping Jack Punch
How to do the jumping jack punch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start standing with feet together and fists at your chin. Jump your feet out wide like a jumping jack, and as you do, punch both arms straight out in front of you. Jump your feet back together and pull your fists back to your chin, keeping a quick, steady rhythm.
- 1A springy bounce through your calves on every jump
- 2Your shoulders and chest driving each punch out
- 3Your heart rate climbing with the steady pace
Common mistakes
- Landing hard and flat-footed
- Letting your shoulders hunch up as you punch
- Throwing the punches so loose you lose the rhythm
Muscles worked
The jumping jack punch mainly works the calves, with the triceps, front delts, mid chest, quads, glutes, side delts, and adductors assisting.
- CalvesPrimary
- TricepsSupport
- Front DeltsSupport
- Mid ChestSupport
- QuadsSupport
- GlutesSupport
- Side DeltsSupport
- AdductorsSupport
- ForearmsMinor
- Upper ChestMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the jumping jack punch 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.