Shoulders · Bodyweight
Sitting Punch on a Padded Stool
How to do the sitting punch on a padded stool, 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
- Horizontal Push
- Mechanic
- Isolation
How to do it
Sit tall on a padded stool with fists up at chin height. Drive one fist forward in a straight punch, rotating the torso slightly, then retract and punch with the other arm. Alternate at a steady pace.
- 1Feel the chest and front shoulder drive the punch
- 2Rotate slightly through the torso with each arm
- 3Snap the punch out and pull it straight back
Common mistakes
- Do not hyperextend the elbow at full reach
- Avoid slouching; sit tall throughout
- Do not let the shoulders shrug up to the ears
Muscles worked
The sitting punch on a padded stool mainly works the front delts, with the triceps, mid chest, obliques, upper chest, upper abs, and lower abs assisting.
- Front DeltsPrimary
- TricepsSupport
- Mid ChestSupport
- ObliquesSupport
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- Upper TrapsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the sitting punch on a padded stool 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.