How to Train Your Arms to Punch Harder & Faster

Punching harder and faster will give you an edge in boxing. Since a punch's power depends on its speed and the force behind it, it is helpful to improve on both. The way to do this is to attack the issue from two sides. On one hand, focus on your form so that you are using your body to its maximum punching potential. On the other, improve your body's ability to deliver force by regularly doing specific workouts that target your arms and their ability to punch hard and fast.

Instructions

  1. Technique

    • 1

      Focus on using your whole body when you punch. While a punch is in your fist, the real power comes from your legs, hips and torso. Your arm only weighs so much and is therefore only capable of so much power. Putting your bodyweight behind a punch dramatically improves the amount of force you are capable of delivering.

    • 2

      Lift the heel on the same side you are punching with, and keep the other heel planted on the ground. Keep your knees bent while you do this, and you will be able to use your legs to power the punch. This is key because your legs are among the strongest muscles in your body.

    • 3

      Move your hips and torso towards your opponent as you punch. This will put more weight behind the punch, making it faster and more powerful.

    Training

    • 4

      Perform regular bench presses. Lie underneath a bar and bring it down to your chest, keeping your buttocks on the bench and your feet firmly on the ground. Do this exercise with a weight that you can only do five repetitions of, as this will build the raw strength you need to throw hard punches.

    • 5

      Stand in front of a heavy bag and punch slowly, but as hard as you can. This will develop the full body strength you need to build power, which will translate into speed later.

    • 6

      Sit at a Smith Machine with just a bar, with no weights on it. Throw the bar up in the air as hard as you can, catch it, then bring it down until your elbows are at a 90 degree angle. Then repeat this as many times as you can before you start losing speed. Slowly add weight, and repeat this exercise every couple days. This will help improve your punching speed and power.