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All exercises

Boxing jab

Beginner

Boxing jab is a isolation bodyweight exercise for the front delts, also working the triceps, chest, abs, and forearms.

What it works

Primary muscle

Front delts

Also works

TricepsChestAbsForearms

Equipment
Bodyweight
Movement
Conditioning
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Stand in a boxing stance with lead foot forward, knees soft, chin tucked, hands up at cheek level.
  2. 2Brace your core and keep the rear hand tight to your face throughout.
  3. 3Initiate the jab by lightly pushing from the rear foot as you rotate the lead hip and shoulder toward the target.
  4. 4Extend the lead arm straight ahead, rotating the fist to palm-down near full extension; keep the wrist neutral and avoid locking the elbow.
  5. 5Let the shoulder protract for reach without shrugging; exhale sharply on the punch.
  6. 6Snap the hand straight back along the same path to your guard as the hips and shoulders re-center.
  7. 7Maintain balance and repeat with smooth, quick reps while keeping the rear hand up.

What to do instead

  • Boxing right crossBodyweight
  • Boxing right uppercutBodyweight
Logged today · 1 min restBoxing jab

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