Shoulders · Bodyweight
Sky Punch
How to do the sky 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
- Reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Stand tall with a slight bend in your knees and your fists at shoulder height. Punch one fist straight up toward the ceiling, fully extending the arm overhead, then return and alternate. Keep your core braced so your ribs stay down.
- 1Feel your shoulders driving the fist straight overhead
- 2Keep your core tight so the punch comes from the arm, not a back arch
- 3Reach tall at the top to lengthen through the side
Common mistakes
- Don't lean back or arch your lower back to get the arm up
- Avoid shrugging the shoulder up to your ear
- Don't swing wildly; control each punch and return
Muscles worked
The sky punch mainly works the front delts, with the triceps, upper traps, upper abs, and side delts assisting.
- Front DeltsPrimary
- TricepsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Side DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the sky 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.