How to Build Strength for Punching

Balance, resistance, muscle strength and flexibility give punches strength. Punches carry more power than simply swinging your arm back and forth. Punching requires strength in the legs, abdominal muscles, upper and lower back, shoulders, arms and pectorals. Whether you want to develop strong punches for self-defense or for knocking out boxing opponents in organized matches, conditioning your body for punching with tailored workout routines will also help you achieve top overall physical shape. .

Things You'll Need

  • Punching bag
  • Jump rope
  • Barbells, dumbbells or kettle-bells
  • Balance board
  • Medicine ball
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Instructions

    • 1
      Punch a weighted bag to strengthen speed and power.

      Practice punching on a punching bag for 4 minutes per set. Do three sets every day. Punch quickly and move your legs from left to right. Rest for 1 minute between sets.

    • 2
      Jumping rope improves bone density and strengthens the whole body.

      Jump rope every day, performing five sets of 30 repetitions each to condition your body, strengthen muscles and build endurance. Rest for 30 seconds between sets.

    • 3

      Do four sets of 15 pushups, four sets of 20 situps and three sets of five pullups three days per week.

    • 4

      Lift weights for 12 to 15 repetitions of each lifting exercise three times per week. Use barbells, dumbbells or kettle bells for weight training.

    • 5

      Stand on a balance board. Stay on the board for 2 minutes, and do not let the edges touch the ground. Rest for 30 seconds. Get on the board again, and rotate the board so the edges touch the floor. Rotate the board for 3 minutes.

    • 6
      The medicine ball slam builds strength in your arms, back and legs.

      Squat and hold a medicine ball between your legs. Stand quickly, bring the arms up and release the medicine ball backwards from overhead.