my two cents:

I tried punching with hand weights and I don't like it. I think it raises the potential to hyperextend your elbows. For power you're better off doing clap push-ups or bench press e-lifts or shot-putting a medicine ball against your basement wall or a plyometric millitary press.

Anything that engages fast-twitch muscle. I don't feel hand weights will do that effectively.

Read this book. http://www.readysetgofitness.com/new...ber_types.html