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Cable Punch

Step by step instructions, muscle activation and variants for the Cable Punch.

MediumTricepsFront shoulders

About this exercise

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.

How to Perform

  • Set a cable pulley to shoulder height and attach a single-handle
  • Stand in a staggered stance with the foot opposite to the working arm forward
  • Grasp the handle with one hand and hold it at chin or shoulder level, elbow bent
  • Brace your core and slightly rotate your torso as you extend your arm straight out in a punching motion
  • At full extension, squeeze the working muscles briefly
  • Return the handle back to the starting position in a controlled manner, resisting the cable's pull
  • Maintain a stable lower body throughout and avoid leaning forward excessively
  • Complete all reps on one arm, then switch sides

Muscle Activation

Primary
TricepsFront shouldersMiddle chest
Secondary
CoreObliques

Common Mistakes

Common mistakes content is coming soon.

About the Cable Punch

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.

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