While truly great punchers are born, not made, all of us can improve our punching power. Following the steps in these two separate sets of exercises will increase the power in your punch.
Instructions
Exercises to Improve Form
1. The first set of most elementary exercises for improving a power punch are sometimes called "shoveling." Simply put, you work on all the movements involved in throwing the punch except extending the arm and actually throwing the punch. If you are working on developing the straight right, start the entire movement beginning with twisting off the ball of the right foot, pushing up off the leg, twisting the hip and trunk, and finally the shoulder. Do not actually throw the punch. By subtracting the arm from the equation, you will focus instead on where 75 percent of your power ought to be coming from. Do sets of 15, with 3 to 6 sets per punch.
2. A key element to punching power is concussive snap at the end of the punch. Although it will sound hokey, a good exercise for developing this is to light a candle and try to put it out by throwing punches at it, targeting the space just a few inches from the candle. When you can put out the candle regularly in this way, you will have developed good snap, and good snap is the way to develop good punching power.
3. Never forget to visualize your punching target as being a couple of inches inside where you are aiming to connect. George Foreman, one of the hardest hitters who ever lived, was once described as "throwing punches through windows," meaning that instead of aiming a couple of inches inside the target, he was aiming for the window behind the target! This is the way to punch with power.
Strength Training to Improve Striking
4. As any student of martial arts knows, punching power is about putting as much of the muscle and mass of your body behind a punch as possible. It therefore follows that the best way to develop a power punch is to engage in a well-rounded strength training program, starting with where the plurality of your power should be coming from: the legs. Use the classic barbell step-up exercise to develop power in the hamstrings and quadriceps. Do 6 to 12 reps for 3 to 5 sets.
5. The second part of throwing a power punch is the twist of trunk rotation. Old school boxers call this "getting your hips behind it." A good exercise for this is called the Russian Twist: place yourself in the bridge position on the stability ball; hold the medicine ball above you at full arm length; starting movement from your core (not shoulders), rotate to one side, keeping your eyes on the ball. If the medicine ball is too heavy, start with just your hands instead. Do 12 to 25 reps for 2 or 3 sets.
6. A good weight training exercise for the upper body is the alternating dumbbell press. Similar to the standard bench press, it uses dumbbells instead. Press with one arm, retract, and then alternate to the other. The advantage is to do presses in a method similar to how you throw punches. Do 5 to 10 reps for 3 to 5 sets.
7. Finally, use the medicine ball to knit it all together. Take the medicine ball and adopt a fighting stance. Hurl the medicine ball the same way you would throw your straight punches. For example, use the motion of a right cross to throw the medicine ball at a wall. This can also be done for the uppercut, but not the hook. Retrieve the ball and repeat. 15 reps for 2 sets each for the jab, right and uppercuts.
