Step by step instructions, muscle activation and variants for the Cable Punch.
The cable standing jab is a functional boxing-inspired exercise performed with a cable set at shoulder height. It trains the chest, anterior deltoid, and triceps through a punching motion while engaging the core and obliques to generate and decelerate rotational force.
The Cable 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.
