About this exercise
A bodyweight chest and triceps exercise performed lying on your back, alternately punching both fists straight up toward the ceiling. The punching motion actively engages the chest, front deltoids, and triceps with each rep.
Lying Punches
Step by step instructions, muscle activation and variants for the Lying Punches.
EasyUpper chestMiddle chest
How to Perform
- Lie flat on your back on a mat with your knees bent or legs extended
- Raise both arms up, fists clenched and elbows slightly bent, as if holding a guard position above your chest
- Drive one fist straight upward toward the ceiling, fully extending that arm
- Return that arm and immediately punch upward with the other fist
- Alternate punches continuously at a steady, controlled pace
- Keep your shoulders slightly lifted off the floor to maintain chest engagement
- Breathe steadily and maintain a tight core throughout
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Lying Punches
The Lying Punches is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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