5 simple and effective exercises for men that develop punching power

How to develop punching power? 5 simple but effective exercises for men

April 22, 2022, 08:15 MSC

You’ll have to train more than just your arms.

fitness trainer

How to develop punching power? What exercises to do?

Many martial arts enthusiasts want to make the punch stronger. This is important not only for professional athletes, but also for anyone – for self-defense. A good punch should be strong, fast and accurate.

If you want to hit powerfully and to knock you out, exercises will come to your aid. In a knockout, you need to put the muscle mass of your entire body, not just your fist. Your legs, abs, back, shoulders, and arms must be rigid when in contact with the target. Technique also plays a big part.

Chest. The pectoral muscles give acceleration to the arms. They probably make the biggest contribution from the upper body to the power of the punch.

Back and Core: A strong torso creates a stable center of gravity. You will have better balance.

Shoulders. Endurance delts are important for stamina. If you want to hit longer than your opponent, train your shoulders.

5 exercises to develop punching power

Perform the set of exercises in 2-3 rounds.

Squats with a light weight barbell

Technique

Grab the barbell with a grip slightly wider than shoulder width. The tool is placed on the shoulder blades. They should be brought together to give rigidity to the back.
On an inhalation, lower yourself to the lowest point so that the pelvis is below the knees. They point to the sides, not inward. The back is flat with a slight curve.
On exhalation, with a powerful movement stand in the starting position.
Fix and repeat the movement.

Perform one approach for 15-20 times.

French press with a pancake

Technique

Take two hands on the pancake so that the arms were straightened up.
On the inhalation smoothly lower the projectile behind the head to an angle of 90° in the elbows.
As you exhale, straighten your arms to the top point with a powerful movement. Keep elbows apart.

Perform one approach for 15-20 times.

Barbell throws in front of the chest

Technique

With a firm grip take both hands on the bar. The bar should not be heavy: 5-10 kg is ideal.
Bend your arms at the elbows so that the barbell is in front of your chest and your elbows point down.
On the exhalation make a jump and at the same time straighten your arms with the bar in front of you with a sharp movement.
On the inhale, land and pull the bar back to the starting position.
The lower back is slightly flexed, the back is straight. Make sure that the bar does not fall out of your hands.

Perform one approach for 10-15 times.

Arm extension with an espander

Technique

Tightly fix the expander. An ideal place is a Swedish wall or a vertical pipe.
Take a few steps forward to make the device in a slight tension.
On exhalation, straighten the arm in the elbow in front of you with a sharp movement.
On the inhalation, quickly bend the arm, imitating the defense of the chin.
Repeat the movement at a fast pace many times

Perform one approach for one minute for each arm.

Bending the hands with a barbell while sitting.

Technique

Sit on a bench, place your hands so that the hands hang from its edge.
Grab the bar with a narrow grip.
On the inhale lower the hands with the projectile to the lowest point, smoothly extending the fingers so that the bar hangs on them.
On exhalation bend the hands in a powerful movement, lifting the bar up. Elbows are tightly pressed to the bench during the whole exercise.
Fix and repeat the movement.

Perform one approach for 15-20 times.

Do this set of exercises twice a week, and you are 100% guaranteed to improve your punching power in a couple of months.