Step by step instructions, muscle activation and variants for the Sky Punch.
A standing shoulder conditioning drill where you drive one or both fists upward in an explosive punching motion toward the ceiling, targeting the front deltoids and triceps while elevating the heart rate. It is often performed in an alternating fashion as a warm-up or cardio finisher.
Common mistakes content is coming soon.
The Sky Punch 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.