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Isometric Cable Punch

Stand side-on to a cable machine.
Cable is set at chest height.
Hold the handle with the inside arm, keeping the hand close to the chest
Step away from the machine until the cable places the chest and shoulder under tension.
Feet shoulder-width apart, knees slightly bent, core braced, spine neutral.

Step forward and hold the position as the cable pulls the arm back.
The chest and shoulder are placed under a controlled stretch while the muscles actively resist the pull.
Maintain a tall posture with no rotation, leaning, or shoulder shrugging.
Hold for the prescribed time, then step back toward the machine to release tension.
Repeat on the opposite side.

Aim 🎯

Develops isometric chest and shoulder strength at length.
Improves tolerance to stretch under load.
Enhances shoulder stability and trunk control.
Useful for collision prep, upper-body robustness, and return-to-play.

Key things to remember ✅

“Hold strong — don’t let the arm get pulled back.”
“Chest tall.”
“Brace the core.”
“No twisting.”

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN


Check out our website: nottinghamphysio.com