Strengthen your arms with bicep curls and target your chest with bench presses. Because your abs act as stabilizers, focus on these muscles by performing sit-ups and crunches.
Work to stabilize your core -- which plays a key role in both punching and balance -- by doing a captain's chair. Position yourself in your gym's captain's chair, gripping the handles with your elbows bent. Bend your knees and, using your abs, slowly raise your legs off of the ground, holding for five seconds and then lowering yourself back down. Start slowly, aiming for five or so reps of each exercise and then gradually build up to more reps and several sets. Exercises that encourage you to improve your form while boxing can help you improve your punches.
First, you'll need to determine your reach and ensure you never try to land punches that fall outside of this reach. More importantly, though, is spending lots of time in a dynamic practice situation with a trainer who can spar with you or move a punching bag for you. The trick is to try and be as explosive as you can, and throw with as much power as you can.
The goal is not only to increase power but also speed. The plyometric push-up is one of the most underrated drills that helps to increase your punching power. Start by getting in the standard push-up position. Dip down like you normally would in a standard push-up, but as you come back up, explode up so that your hands lift up off the ground.
This exercise trains arm, shoulder, and pectoral strength — all parts of the body that work to increase your punching power.
You may also perform slight variants, including clapping your hands in mid-air or clapping against your chest. Make sure to keep your core and glutes tight throughout. This works wonders for your explosiveness and translates well into the ring. One of the most important tools in the gym for increasing punching power is the heavy bag.
As you can see, there are a large number of muscles used in such a simple movement. When looking at how to increase punching power, everything starts with the feet. Step into your fighting stance and keep your feet shoulder-width apart.
Without actually punching, try the following:. For now, practice the following movements without throwing a punch, just keep your hands up in a guard position. Keep your arms and hands as relaxed as your shoulders to save your energy for the actual strike.
As your upper and lower body rotate forward, keep your hands loose and perform the following:. As a side note, try not to let your opposite shoulder dip when you throw your punch. This will result in a sharp sting to the opponent on top of the power you have generated by using your whole body.
Your overall goal should be to create a snap when you punch and the above rule can help you get a feel for the motion. Medicine Ball Punch Throws are a fantastic exercise we integrate into warm-ups, speed and taper phases of an athletes strength programme. This develops hand-speed as the lower weight loads encourage higher speed movements that can help to improve the force and explosiveness of punches.
The medicine ball punch is the closest we can get to the rear-hand punch, and it develops rapid kinetic chain sequencing to improve punching power. Another key benefit to the medicine ball punch throw is that it can be easily modified to incorporate different specific elements that can transfer to boxing performance. We can incorporate head and foot defences as well as targeting rear hand body punches. In this article, we covered a range of punch specific strength and conditioning exercises to help improve punching power.
These exercises focus on a range of key attributes to a forceful punch. Boxing strength and conditioning should mainly focus on traditional strength training modalities in order to increase the rate of force development. Punch specific exercises can help transfer these force production qualities into a punching action.
Punch specific exercises should be used as key exercises during strength-speed, speed-strength and speed phases, as well as being useful tools in a warm-up. We provide you with evidence-based training methods you can trust — with guaranteed results!
Click here to find out more about strength training. In this article, we will share punch specific exercises that will improve punching power. Add to basket. View this post on Instagram. Landmine punch is the main exercise we utilise at Boxing Science to improve punching power. Perform repetitions x sets during strength-speed and speed-strength blocks.
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