Cable Punch
Explosive punching motion with cable resistance
Full BodyIntermediatePowerPush
At a glance
| Muscles worked | Primary: Shoulders, core, and arms |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Power · Push |
| Sets & reps | 3 sets × 10-12 each arm |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand in athletic stance facing cable
- Step 2: Hold handle at chest
- Step 3: Punch forward explosively
- Step 4: Rotate hips and core
- Step 5: Return and alternate arms
Equipment
- Cable machine optional
Coaching tips
Benefits
Explosive punching motion with cable resistance
Common mistakes
Over-rotating or losing balance
Make it harder
Increase speed or resistance
Make it easier
Bodyweight shadow boxing
Breathing
Exhale on punch
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 1 sets × 20sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.