How to Strengthen My Arms for Punches

The power it takes to generate an explosive punch is generated by your entire body. Three anatomical power generators are your feet, hips and shoulders. Maximizing the torque of your body to generate enough power effectively is just the beginning to delivering a powerful punch. Anaerobic exercising, short-term, high intensity workouts, improves the muscle strength needed for the all-out effort it takes to throw a punch with your arm. Replicating actual punching techniques with your arms during your workout, such as pushing-type movements, will give you greater success when combined with weights and other forms of resistance. Workouts should be conducted according to three-minute boxing rounds with one-minute rest in between rounds.

Things You'll Need

  • Dumbbells
  • Medicine ball
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Instructions

    • 1

      Stand in a fighting stance while holding weighted dumbbells in each hand (weight depends on your fitness level). Keeping your hands up as if you were protecting your face against a jab, push your arms out in a punching motion one at a time. Throw left jabs then right crosses quickly, with a snap. Repeat this motion continuously for one to two rounds of boxing. You can also shadow punch with weights for the same effect on your arm and other muscles.

    • 2

      Hold weighted dumbbells while standing in a boxing stance. Once balanced, adjust your position to throw uppercuts. Power should be generated from your quadriceps and a tight burst punch upright. Throw a left uppercut followed by a right uppercut. Continue this motion, punching rapidly for one to two rounds.

    • 3

      Grab a medicine ball and stand about 2 to 3 feet from a wall. Get into a boxing stance holding the medicine ball chest height. Hold the medicine ball as if you are going to throw a jab. Throw the ball into the wall, allow it to rebound back to you, catch it and repeat. This motion should be explosive and purposeful. Explode, rebound, catch and repeat for one to two rounds.

    • 4

      Get into a traditional push-up position. Complete as many push-ups as you can until muscles fatigue. There are many variations of push-ups that target different muscle groups. Attempt Hindu style push-ups, which resemble dive bomber push-ups, to attack shoulders, chest, biceps and triceps.

    • 5

      Balance yourself onto a medicine ball while you push up and down doing traditional push-ups. Trying to balance on a medicine ball will attack your core, working out your triceps and the core, which is necessary in generating powerful punches.

    • 6

      Sit or stand with feet shoulder width apart. Raise dumbbells to shoulder height; arms should make an 'L' shape. Press dumbbells until they touch over your head at the top. Slowly bring dumbbells back down to the beginning of the movement and repeat. Complete enough shoulder presses until muscles fatigue, and keep track of your count.

    • 7

      Develop leg muscles and balance by doing plyometric movements like single-leg hops. Stand on one leg, bending your knee slightly. While staying on the same foot, squat and explode into a hop, trying to get as much height and distance as possible before landing. Keep the time of ground contact in between each hop to a minimum. Continue hopping for one to two rounds.