Chest · Bodyweight
Lying Punches
How to do the lying punches, 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
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie on your back with your arms extended toward the ceiling. Punch one arm up by reaching the shoulder blade off the floor, then lower and punch with the other arm in a steady alternating rhythm, keeping your core engaged.
- 1Feel your chest and the front of your shoulder drive each punch upward
- 2Let your shoulder blade lift off the floor at the top of the reach
- 3Keep your lower back flat and core braced throughout
Common mistakes
- Do not let your lower back arch off the floor
- Avoid throwing the arms so hard your neck tenses up
- Do not lock your elbows hard at the top; keep a soft extension
Muscles worked
The lying punches mainly works the mid chest, with the front delts, triceps, upper chest, upper abs, and lower abs assisting.
- Mid ChestPrimary
- Front DeltsSupport
- TricepsSupport
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- Lower ChestMinor
- ObliquesMinor
- Internal RotatorsMinor
Kovo programs the lying punches 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 chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.