Chest · Bodyweight
Seated Cross Body Punch on a Chair
How to do the seated cross body punch on a chair, 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
- Compound
How to do it
Sit tall on a chair with your core engaged and fists up near your chin. Drive one fist across your body as you rotate your torso, then retract and punch with the other arm in a steady, controlled rhythm.
- 1Chest and shoulder driving the punch forward
- 2Obliques rotating your torso into each punch
- 3A sharp extension and a quick retraction
Common mistakes
- Slumping back into the chair as you punch
- Locking out your elbows hard at full extension
- Throwing arms loose without rotating the core
Muscles worked
The seated cross body punch on a chair mainly works the mid chest, obliques, and front delts, with the triceps, forearms, upper abs, and lower abs assisting.
- Mid ChestPrimary
- ObliquesPrimary
- Front DeltsPrimary
- TricepsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- Upper ChestMinor
- Upper TrapsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the seated cross body punch on a chair 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.