Best punching exercise (without punching)

[Medina]

Hi,

Just wanted to know what the most beneficial exercise is to increase your punching power, without actually performing the punch action.

weights? (which kind?)
chin ups?
press ups?
other?

thanks.

[AdamGB]

Not as simple as that, you need to do exercises like sprints so your body is explosive, but you use a variety of different muscle groups and different types of fiber that there is no one exercise that will make you imrpove other than heavybag work because thats the only time you use all the muscles. There is no one magic punching muscle you can work. Its complicated.

Always remember that your power comes from correct technique first, then your fitness takes over and gives you increases once you've gotten the technique right.

My advice would be to just go to a boxing gym, do one of there routines and practice punching a bag. Theres no other way.

[Medina]

Not as simple as that, you need to do exercises like sprints so your body is explosive, but you use a variety of different muscle groups and different types of fiber that there is no one exercise that will make you imrpove other than heavybag work because thats the only time you use all the muscles. There is no one magic punching muscle you can work. Its complicated.

Always remember that your power comes from correct technique first, then your fitness takes over and gives you increases once you've gotten the technique right.

My advice would be to just go to a boxing gym, do one of there routines and practice punching a bag. Theres no other way.

thats interesting. sorry im really a newb to this sport. so will punching a heavy bag make an impact on power? i used to think people hit heavy bags to improve technique only.

[YounGun]

You have to hit the bag with explosiveness. Not light pitter patter for 3 minute rounds. Try doing explosive, constant 1 minute rounds with 30-45 second breaks.

[AdamGB]

Or do what we do in my gym, 1-2 minute rounds for 20 bags and the only break you get is the amount of time it takes you to move from 1 bag to the next...

[Douglas]

Dumbell press and shoulder laterals can help strengthen the muscles used to punch, but doing them by themselves won't substitute for actually practicing punches.