Seated Double Jab On Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair with your feet flat on the ground and knees at a 90-degree angle.
2. Maintain an upright posture with your spine neutral and core engaged, keeping your back away from the backrest.
3. Bring both hands up to chin level in a defensive guard position with elbows tucked close to your ribs.

How to do it

1. Extend one arm forward in a quick, snapping motion, rotating your fist so the palm faces the floor at full extension.
2. Quickly retract the arm halfway and immediately throw a second jab with the same arm.
3. Exhale forcefully with each punch and inhale as you return to the starting guard position.
4. Complete all repetitions on one side to fatigue the target muscles before switching to the other arm.

Form checklist

• Keep your core braced to prevent your torso from leaning or swaying during the punches.
• Avoid fully locking out your elbow to protect the joint from hyperextension.
• Keep your non-punching hand glued to your chin to maintain balance and proper form.
• Ensure your shoulders stay down and relaxed, away from your ears.

Pro tips

• Focus on the 'snap' of the punch; retracting the hand quickly is just as important for muscle activation as the extension.
• Slightly rotate your torso into the punch to increase the demand on your obliques and pectorals.

Make it harder

• Hold light household items like water bottles or small dumbbells to add resistance to the punching motion.
• Increase the tempo of the double jab while keeping the rest of your body perfectly still to challenge core stability.

Frequently asked

What muscles does the seated double jab on chair work?

The seated double jab on chair primarily targets the pectorals, and also works the biceps, forearms, grip muscles, and serratus anterior as secondary muscles.

What equipment do you need for the seated double jab on chair?

The seated double jab on chair requires no equipment — just your body weight.

Is the seated double jab on chair good for beginners?

The seated double jab on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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