Shoulders · Bodyweight
Boxing Jab
How to do the boxing jab, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Stand in a boxing stance with your hands up. Extend your lead arm straight out from your chin, rotating your fist over as it lands, then snap it back to guard. Keep your weight balanced and core tight.
- 1Feel a quick extension as your shoulder and triceps drive the fist
- 2straight out
- 3Rotate your fist over at the end and snap it straight back to guard
- 4Stay light on your feet with your core braced and chin tucked
Common mistakes
- Don't drop your rear hand while you punch
- Avoid leaning or overreaching past your balance
- Don't wind the arm back before throwing; keep it sharp and direct
Muscles worked
The boxing jab mainly works the triceps and front delts, with the mid chest, upper chest, upper abs, lower abs, obliques, and side delts assisting.
- TricepsPrimary
- Front DeltsPrimary
- Mid ChestSupport
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Side DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- CalvesMinor
- Internal RotatorsMinor
Kovo programs the boxing jab for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.