Punch Workout

The following workout consists of strength, power and speed exercises to improve your punch!

1. Bench Press

Do a slow cadence on the negative and lift the weight as quickly as possible on the positive.
Perform 1 set of 12 reps, 1 set of 10 and 1 set of 8.

This illustration is the positive movement.

2. Dumbell 45 Degree Incline Press

1 set of 8, 1 set of 6 and 1 set of 3. Same cadence as the bench press.

3. Medicine Ball Throw ( using both arms )

Have you and your training partner throw the medicine ball using both hands. Start with the medicine ball in your hands with your hands positioned behind your head; explode with a quick elbow extension and shoulder joint extension- 3 sets of 20 seconds ( throwing back and forth).

4. Medicine Ball Throw ( using single arm, alternate)

Same as #3 except you will alternate throws with each arm.

5. One Arm Medicine Ball Explosive Push Up

An advanced exercise in which you do explosive push ups off of a medicine ball.

6. Heavy Bag Work

Time yourself for 10 seconds followed by a 45 second rest- 5 sets of 10 seconds each-punch the bag in rapid succession for 10 seconds alternating each arm. ( Alternatively, you can do this with a partner and have your partner hold focus pads and hit the focus pads rather than a heavy bag).