Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Body Weight
Boxing Jab
Boxing Jab is an intermediate compound strength exercise that works the delts (shoulders), with the chest and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Chest · Pectoralis Major
- Upper Back · Trapezius, Rhomboids
How to do Boxing Jab
- Stand in a boxing stance with your feet shoulder-width apart, left foot forward, and hands up in a guard position near your chin.
- Extend your left arm forward in a quick, snapping motion to throw a jab.
- Quickly retract your left arm back to the guard position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your non-punching hand up to protect your face and maintain a balanced stance.
- Engage your core to generate power and maintain stability.
- Rotate your hips and shoulders slightly to add power to the jab.
Boxing Jab alternatives
More delts exercises
Boxing Jab FAQ
What muscles does Boxing Jab work?
Boxing Jab mainly works the delts in the shoulders (Deltoids and Triceps Brachii). The chest and upper back work as secondary muscles.
What equipment do you need for Boxing Jab?
None. Boxing Jab is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Boxing Jab should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Boxing Jab good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Boxing Jab burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Boxing Jab?
Other exercises for the delts include Cable Rear Drive, Kettlebell Turkish Get Up, Dumbbell Seated Alternate Press and Arnold Press Dumbbell.
For developers
Use Boxing Jab in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_MKIAWU" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_MKIAWU", "name": "Boxing Jab", "model": "male", "target": "Delts", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_MKIAWU/mp4-720.mp4?…", "poster": "https://…/ex_MKIAWU/poster.jpg?…" } }