How do you perform this exercise?
- Stand in a boxing stance with lead foot forward, knees soft, chin tucked, hands up at cheek level.
- Brace your core and keep the rear hand tight to your face throughout.
- Initiate the jab by lightly pushing from the rear foot as you rotate the lead hip and shoulder toward the target.
- Extend the lead arm straight ahead, rotating the fist to palm-down near full extension; keep the wrist neutral and avoid locking the elbow.
- Let the shoulder protract for reach without shrugging; exhale sharply on the punch.
- Snap the hand straight back along the same path to your guard as the hips and shoulders re-center.
- Maintain balance and repeat with smooth, quick reps while keeping the rear hand up.
Which other muscles are involved?
Triceps, Serratus anterior, Pectorals, Abs, Forearms.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
