which muscles do i have to build to punch harder
- Thread starter Smex
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Remember punching power is acceleration.
Acceleration = Power or Speed = Power
With that being said....having a strong core helps by using weights, but technique is where it all is. Sold footwork,with solid punching technique will give you that power punch. When training weights for striking power make sure you use full body core excercises and get away from isolation.
Acceleration = Power or Speed = Power
With that being said....having a strong core helps by using weights, but technique is where it all is. Sold footwork,with solid punching technique will give you that power punch. When training weights for striking power make sure you use full body core excercises and get away from isolation.
you should train most of all your Forearms cause forearms give you more Power and with strenght from the biceps you will Punch Harder and also train your Hip Flexor so that your Hooks will get More Power
Train your Whole arm but specialy the Forearms and the Biceps
Good punching technique gives you heavy punches. Try working out on focus pads, they will help you a lot, especially with your balance.
Maybe if you want to give a crushing handshake after a fight.
Otherwise there is no carryover to what you're saying...sorry.
This is so wrong in so many ways. And yet I hardly understand what you're saying.
p.s. Check the dates on threads. You brought up like a thread that had died 6 months ago.
ive just read this briefly...
but alot of blokes are saying "good form / mechanics etc" lead 2 heavy punches...
i agree with this 100%!... if you train the movement rather then the muscles around it... thats how u increase strenght... as the saying goes "u master a technique once u have done it 10,000 times".... boxers believe (and i agree) that the power for a punch begins from the ground up... if you have the correct punching technique aswell as putting the hip behind it.. you punches should already be fairly heavy...
also the physics formula Force = Mass X Accel. the speed of your punch counts just as much as the weight that is behind it...
ive been doing martial arts for 11 years and in my opinion these are the basics behind a heavy punch....
hope it helps mate
but alot of blokes are saying "good form / mechanics etc" lead 2 heavy punches...
i agree with this 100%!... if you train the movement rather then the muscles around it... thats how u increase strenght... as the saying goes "u master a technique once u have done it 10,000 times".... boxers believe (and i agree) that the power for a punch begins from the ground up... if you have the correct punching technique aswell as putting the hip behind it.. you punches should already be fairly heavy...
also the physics formula Force = Mass X Accel. the speed of your punch counts just as much as the weight that is behind it...
ive been doing martial arts for 11 years and in my opinion these are the basics behind a heavy punch....
hope it helps mate
howdy aussieboy welcome to the forum this thread is really old and dont think the guy that made it checks back here any more.
this thread is really old and dont think the guy that made it checks back here any more.An 8-10 lb sledge hammer, a big ass tire, a stopwatch, and a large amount of testicular fortitude. Hit the tire.....alot. Once you get your form right, this will add power to your strikes, hands down. It works everything.
I think you should forget about body building and think more about technique. Obviously weight will make a difference, but a good punch starts in the toes and moves through the body in order to effectively delivery force.
Work on a heavy bag... you'll develop the muscles you need AND the technique.
alleycat
Work on a heavy bag... you'll develop the muscles you need AND the technique.
alleycat
just a few of my training techniques.
For the Begginer i would recommend using a single fly, with around 10k-15k weight, stand facing away from the weights and far enough so that the weights dont crash down.
Throw jabs untill it burns, swap arms and throw jabs with the other till it burns, then go back to the first arm and throw crosses till it burns, then do the other arm crosses, then stand side on and throw hooks till it burns, then swap arms, rest for a min or 2 then do again.
use a low fly to do uppercuts (if you want to learn these) for general defence id say learn the hooks and crosses the most as these are what will knock a guy out in 1 compared to a jab, and an uppercut is fairly hard to land and can be seen coming a mile off by anyone who knows how to fight (unless using a kickboxing uppercut and jamming your weight behind it but this is very different from what people recognise as a boxing uppercut.
different size people will need different weights but its important to throw explosive movements rather than the slow muscle building ones. each punch should work, in this order: toes, legs abs, chest, shoulder arm. in each throw.
when throwing a punch the arm is only tensed at the final few inches, if you was to tense it the whole swing then the bicep will counter the movement in the arm limiting speed, and force applied = speed x weight (simplified) (speed and weight both being generated by the moving of the whole body and not from the arm.
Explosive uppercuts can be trained using a dumbell of around 10-20k and holding it in a gaurd possition explode upwards to an imaginary chin infront of you, for right uppercuts use your right foot to extend onto its toes, push up with the calf drop your left shoulder down, right shoulder pushes forwards and up as the arm comes up with a locked elbow, with this punch the arm does NO work, its just a weapon held stiff that the body and legs push into the opponent.
rather than bench press, do explosive press ups, start in the fully lowered possition and explode as hard as you can upwards while breathing out hard, bounce high and on the landing go streight back into the low position.
for wing chun style streight punches do the same as above but rather than having your arms in a bench press position, keep the hands either side of where your solar plexus would be and tuck the elbows into the body, this helps the arm and shoulder generate alot of power in a short space, much like bruce lee could with his 1 inch punches.
For the Begginer i would recommend using a single fly, with around 10k-15k weight, stand facing away from the weights and far enough so that the weights dont crash down.
Throw jabs untill it burns, swap arms and throw jabs with the other till it burns, then go back to the first arm and throw crosses till it burns, then do the other arm crosses, then stand side on and throw hooks till it burns, then swap arms, rest for a min or 2 then do again.
use a low fly to do uppercuts (if you want to learn these) for general defence id say learn the hooks and crosses the most as these are what will knock a guy out in 1 compared to a jab, and an uppercut is fairly hard to land and can be seen coming a mile off by anyone who knows how to fight (unless using a kickboxing uppercut and jamming your weight behind it but this is very different from what people recognise as a boxing uppercut.
different size people will need different weights but its important to throw explosive movements rather than the slow muscle building ones. each punch should work, in this order: toes, legs abs, chest, shoulder arm. in each throw.
when throwing a punch the arm is only tensed at the final few inches, if you was to tense it the whole swing then the bicep will counter the movement in the arm limiting speed, and force applied = speed x weight (simplified) (speed and weight both being generated by the moving of the whole body and not from the arm.
Explosive uppercuts can be trained using a dumbell of around 10-20k and holding it in a gaurd possition explode upwards to an imaginary chin infront of you, for right uppercuts use your right foot to extend onto its toes, push up with the calf drop your left shoulder down, right shoulder pushes forwards and up as the arm comes up with a locked elbow, with this punch the arm does NO work, its just a weapon held stiff that the body and legs push into the opponent.
rather than bench press, do explosive press ups, start in the fully lowered possition and explode as hard as you can upwards while breathing out hard, bounce high and on the landing go streight back into the low position.
for wing chun style streight punches do the same as above but rather than having your arms in a bench press position, keep the hands either side of where your solar plexus would be and tuck the elbows into the body, this helps the arm and shoulder generate alot of power in a short space, much like bruce lee could with his 1 inch punches.
lol i have to say, this made me laugh, some people just have no clue, or watch too many pop-eye cartoons lol.
the bicep is probably the least used when punching. in the arm the tricep and delt are the most used in throwing a punch, the main purpose of the lower arm is to hol the wrist rigid just before impact to prevent bending the wrist, which looses power and hurts like a B****.
unless you do some kind of fighting art or box/kickbox dont bother posting here lol.
I agree that the biceps isn't that important and that the tris and shoulders are more important, but far from most important. A punch comes from the hips and legs, that's where you need to get your power from. Read the thread from the start, as I'm sure I've argued for this in previous posts
Your core is the most important part of a punch. The abs, spinal erectors, etc. Yes the power comes from the hips/legs, but a lot of that energy is lost with a weak core. The arms are kind of the end of the chain. Sure you could put ball bearings or any special upgrades you want to the end of a whip, but you still need some way to transfer that energy.
Lots, if not most people generate enough force with their legs and hips to hit really hard, but without a good core, they lose it all.
but without hips and legs they wouldn't have any power to begin with.
Yes well like I said, most people are able to generate enough power once they learn to rotate at the hip and shift the weight onto the lead foot. Energy is lost through the torso mostly. In an ideal world, you'd want to strengthen everything to get a stronger punch. But if you have to work one thing, it'd be the core, and I'd say by a significant margin. The problem is a lot of people don't realize that the spinal erectors play as big a role as the rectus abdominis, so they do endless crunches.
A punch is analogous to a sledge swing. Core strength is paramount.
i personally think its about 50 % core, 25% legs 25% arms.
arms being around 15 % shoulder movement, 5% tricep extention and 5% lower arm holding the wrist tight.
NOTE: the tricep and lower arm are only tensed at the last stage of the punch.
from a ready position a right cross is thrown with incredible power by causing a ripple of motion along a chain of muscles much like a whip as stated above, this is a good way to understand the punch.
if at anypoint there is a break in the whip then the power is lost, it must flow fluently from start to contact.
the muscles are worked in this order:
your right foot and toes tense up to begin the ripple from the anchor/ground up thru the body.
calf tenses, folowed by the upper leg muscles which get the body moving towards the target and keep the ripple going from the anchor point.
the left leg being still with the right leg moving forwards causes the pelvis to tilt, this is where the power is generated, the twisting motion flows from the pelvis up thru the intercostals, abs, and core from bottom to the top of your shoulders causing a falcrum point on the left side of the body using your left arm and shoulder as a conterweight, the left arm and shoulder jolt backwards, the lats tense carrying the riple from the core to the shoulder which is the final muscle involved in the power transfer.
the final stage, with your arm perhaps a foot from the target is for the forearm and tricep to tense / aim / and deliver the power, a final ripple comes thru the triceps and forearm to deliver the punch.
this is the theory behind bruce lees 1 inch punching, i often show friends the same thing, they wind up punches and throw their arms where i will stand with my fist an inch from them and in 1/50th of a second send the ripple thru my body and deliver a much more powerfull punch using this knowledge.
my training excercises above will train what you need for a punch, however this will only work if you do a punching motion (the technique above from legs, turning your whole body and finally extending the arm) this routine will work EVERY SINGLE muscle your going to punch with in 1 go.
If you want to run a marathon you dont do a bench press.
if you want to punch, you dont do a bench press.
you punch, with weight and you train EXACTLY how you will punch in a fight.
arms being around 15 % shoulder movement, 5% tricep extention and 5% lower arm holding the wrist tight.
NOTE: the tricep and lower arm are only tensed at the last stage of the punch.
from a ready position a right cross is thrown with incredible power by causing a ripple of motion along a chain of muscles much like a whip as stated above, this is a good way to understand the punch.
if at anypoint there is a break in the whip then the power is lost, it must flow fluently from start to contact.
the muscles are worked in this order:
your right foot and toes tense up to begin the ripple from the anchor/ground up thru the body.
calf tenses, folowed by the upper leg muscles which get the body moving towards the target and keep the ripple going from the anchor point.
the left leg being still with the right leg moving forwards causes the pelvis to tilt, this is where the power is generated, the twisting motion flows from the pelvis up thru the intercostals, abs, and core from bottom to the top of your shoulders causing a falcrum point on the left side of the body using your left arm and shoulder as a conterweight, the left arm and shoulder jolt backwards, the lats tense carrying the riple from the core to the shoulder which is the final muscle involved in the power transfer.
the final stage, with your arm perhaps a foot from the target is for the forearm and tricep to tense / aim / and deliver the power, a final ripple comes thru the triceps and forearm to deliver the punch.
this is the theory behind bruce lees 1 inch punching, i often show friends the same thing, they wind up punches and throw their arms where i will stand with my fist an inch from them and in 1/50th of a second send the ripple thru my body and deliver a much more powerfull punch using this knowledge.
my training excercises above will train what you need for a punch, however this will only work if you do a punching motion (the technique above from legs, turning your whole body and finally extending the arm) this routine will work EVERY SINGLE muscle your going to punch with in 1 go.
If you want to run a marathon you dont do a bench press.
if you want to punch, you dont do a bench press.
you punch, with weight and you train EXACTLY how you will punch in a fight.
Just my 2 cent but which type of punch are you trying to throw? Pretty sure the different punches involves using more different body parts. Think of the motion of a jab vs an uppercut, two different punches. With that said, I agree with everyone, train the whole body as antagonist muscle will help with teh recoiling of your punches = speed.
Considering a proper punch is your whole body moving as an explosive unit, I'd think olympic lifts such as power cleans, snatches, squats, etc would be extraordinarly benificial. Along with intense cardiovascular training such as sprints, vert. jumps, etc. I'd say any excercise that builds loads of fast twitch muscle fibers is going to help pack your knock out punch. Of course, this is my opinion based off pure speculation. However, like a power clean your form should be your training focus. With explosive muscle power behind your form(oly lifts), your punch should be flawless.
If you were to practice punching with weights, couldn't this disrupt your form causing you to 1. pack less power in your punch and 2. allow your opponent see your punches easier due to bad form? Personally, i'd stick to religiouse training on form and explosive compound lifts.
If you were to practice punching with weights, couldn't this disrupt your form causing you to 1. pack less power in your punch and 2. allow your opponent see your punches easier due to bad form? Personally, i'd stick to religiouse training on form and explosive compound lifts.
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