Chest · Conditioning finisher
Cable Punch
The Cable Punch mainly trains your chest and obliques. Also working: front delts and triceps.
One cable
Standing, light pull
How to do it
- Back to the pulley in a split stance, handle at your shoulder
- Other hand guarding your chin
- Punch forward briskly, shoulder and hip rotate along
- Return under control: then switch sides
Coach’s tip
For stamina and speed, not strength: little weight, quick punches. The power comes from hips and core.
Setup
Pulley
Pulley at shoulder height
Grip
One single handle
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (conditioning finisher). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Punch work?
Mainly the chest and obliques. The front delts and triceps help.
How do I set up the cable machine for the Cable Punch?
Pulley: Pulley at shoulder height. Grip: One single handle.
What can I do instead of the Cable Punch?
For the same movement: Cable Squat to Press, Cable Squat to Row and Lunge to Overhead Press. In DCFT you swap with one tap.
DCFT
The Cable Punch in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.