Arm strength training and punching power

[TonyK]

Well, I know that punching is mostly a core/leg/whole body function and the arm plays a rather minor role, but I can't help wondering if strengthening the arms will affect my punch in a positive way.

Most boxers do have a nice pair of arms on them and the Klitschko brothers are avid arm trainers. Also, in this punching contest http://www.youtube.com/watch?v=Uib8t683la4, held in Russia, arm wrestlers with barely any technique held among the highest scores. What functions the biceps/triceps/forearms have in hand strikes? And how strengthening them will a affect the punching power?

 

[NurseKnuckles]

http://forums.sherdog.com/forums/f13/arm-strength-training-punching-power-2566817/

 

[zapataxiv]

ooh a twofer
also inbf shrugs make feel stronger in the clinch

 

[apizur**]

Well, I know that punching is mostly a core/leg/whole body function and the arm plays a rather minor role,

This is not true. You're taking information that's catered to people who already believe the arm does all the punching and seeing it from an unbiased standpoint. What is constantly being said is the arms do less than 100% of the work, and the body does a considerable amount of work... this is being said TO people who believe punches are all arms. The arm is the punch, shapes the punch, times the punch, aims the punch, etc. If what you're saying was true, boxers would be squatting constantly.

The arm is the most important part of the punch, supplementing reach and power is the job of the lower body. Technical timing is far more important. That being said. Having strong triceps help you snap the arm open faster and stiffen the punch. Also, having bigger arms than the next guy adds MASS to the punch. And collisions are measured by mass and velocity.

 

[MightySparrow]

This is not true. ...The arm is the punch, shapes the punch, times the punch, aims the punch, etc. If what you're saying was true, boxers would be squatting constantly.

...Also, having bigger arms than the next guy adds MASS to the punch. And collisions are measured by mass and velocity.

Are you really saying that you believe that strong arms will do more for punching power than strong legs and core??

I'm not an expert, just a guy dabbling in boxing, lifting and a few other things. But both from my limited experience and from what seems to be general consensus, I most definitely cannot agree in that case. Legs, hips and core generate most of the punching power by far. Try punching something without driving from your legs and rotating your torso, by sitting in a chair for example, and you'll see the difference.

The arms do play a role though. I'd say the triceps adds some "snap" to straight punches, and biceps to hooks and uppercuts. Strong forearms mainly help you form a more solid fist I guess?

If you want to supplement your boxing with strength training, I definitely see a case for adding some dips, biceps curls etc. It is a full-body activity after all. But I quite subjectively think the lifts that have added most to my punching power would be those focusing on the core and lower body; squats, deadlifts, power cleans, twists and so on.

 

[Babba]

the biceps plays a large role in punches that people dont talk about. train / stretch your biceps. very important for quick explosive punches. 100% srs

 

[Babba]

Are you really saying that you believe that strong arms will do more for punching power than strong legs and core??

I'm not an expert, just a guy dabbling in boxing, lifting and a few other things. But both from my limited experience and from what seems to be general consensus, I most definitely cannot agree in that case. Legs, hips and core generate most of the punching power by far. Try punching something without driving from your legs and rotating your torso, by sitting in a chair for example, and you'll see the difference.

The arms do play a role though. I'd say the triceps adds some "snap" to straight punches, and biceps to hooks and uppercuts. Strong forearms mainly help you form a more solid fist I guess?

If you want to supplement your boxing with strength training, I definitely see a case for adding some dips, biceps curls etc. It is a full-body activity after all. But I quite subjectively think the lifts that have added most to my punching power would be those focusing on the core and lower body; squats, deadlifts, power cleans, twists and so on.

these arguments are always so basic, if u fight u are exhausted, there are many variables for how you punch, some opponents you need certain angles, sometimes you snap the jab etc. it's important with a strong arm, you don't ONLY use the "body movement punches". this isn't a video game where you are always in a favourable positon, you get pushed you are paniced etc.. trust me the biceps is the shiet for a quick jab / front hook .-

 

[tdluxon]

Are triceps important? Most people have been talking about biceps but the triceps are what power pushing motions. It seems like biceps would be important for hooks and uppercuts, but triceps would be more important for straight punches and jabs.

I'm just curious, I don't have any experience in this area

 

[Babba]

Are triceps important? Most people have been talking about biceps but the triceps are what power pushing motions. It seems like biceps would be important for hooks and uppercuts, but triceps would be more important for straight punches and jabs.

I'm just curious, I don't have any experience in this area

try punch in the air and see how much u feel it in ur biceps. if i dont warm up and do quick/hard punches, my biceps gets strained to a point it hurts extremely. its so much tension on it.. people tout fedor highly on here, and he says for speed, he trains biceps very much. citation needed

 

[SummerStriker]

It takes like, 5-10 minutes a week to lift for your arms. Might as well not leave it to chance if you are doing self defense.

If you are fighting, you have to have a sustainable BFP and if you put on too much muscle, you will have a hard time fighting in your weight class.

 

[Babba]

It takes like, 5-10 minutes a week to lift for your arms. Might as well not leave it to chance if you are doing self defense.

If you are fighting, you have to have a sustainable BFP and if you put on too much muscle, you will have a hard time fighting in your weight class.

yeah but arms and shoulders weigh next to nothing in muscle gains, whats dangerous is legs and back

 

[apizur**]

Are you really saying that you believe that strong arms will do more for punching power than strong legs and core??

I'm not an expert, just a guy dabbling in boxing, lifting and a few other things. But both from my limited experience and from what seems to be general consensus

Yes, that's what I'm saying. Biceps, triceps and shoulders. The "general consensus" is from sherdog.bodybuilding.com/f13 who believe strength training is the answer to everything. Specifically squatting. Ask a professional boxing coach. Far above strength training what makes punches "hard" is the harmony of a practiced technique moving all the right parts the right speed, the right distance, and during the right time.

The real general consensus is that KO power comes from speed, which comes from a state of relaxedness. Whereas strength motions come from a state of tension. Does strength help? Yes. Does every KO artist strength train? Hell no.

 

[MightySparrow]

Yes, that's what I'm saying. Biceps, triceps and shoulders. The "general consensus" is from sherdog.bodybuilding.com/f13 who believe strength training is the answer to everything. Specifically squatting. Ask a professional boxing coach. Far above strength training what makes punches "hard" is the harmony of a practiced technique moving all the right parts the right speed, the right distance, and during the right time.

The real general consensus is that KO power comes from speed, which comes from a state of relaxedness. Whereas strength motions come from a state of tension. Does strength help? Yes. Does every KO artist strength train? Hell no.

Interesting that we have so different experiences. I may agree that the consensus on Sherdog's strength and conditioning forum is a tad too oriented towards powerlifting exercises as the answer to everything. But my boxing coach and assisting coaches, and even my karate sensei when I was a kid, also say that punching power comes from your hips. And more importantly for me, this is my personal experience as well. It may be down to personal punching style or something though.

I agree that being relaxed and developing good speed and technique are more important than developing max strength of course. And weight lifting certainly isn't for all boxers. For those who want to lift though (and there are a few nowadays) I think lower body exercises are most definitely useful.

 

[Da Speeit]

the biceps plays a large role in punches that people dont talk about. train / stretch your biceps. very important for quick explosive punches. 100% srs

My dad is a decent boxer and gave me this tip, and i brushed him off as a crazy old man, but after focusing on some bicep exercises, i noticed a real difference in my punching hitting the bag.

I think it's easy for people to go overboard though

 

[Babba]

My dad is a decent boxer and gave me this tip, and i brushed him off as a crazy old man, but after focusing on some bicep exercises, i noticed a real difference in my punching hitting the bag.

I think it's easy for people to go overboard though

your dad knows his stuff, but yeah lol i think people can go overboard. don't think bodybuilder type arms will be that quick

 

[a guy]

My dad is a decent boxer and gave me this tip, and i brushed him off as a crazy old man, but after focusing on some bicep exercises, i noticed a real difference in my punching hitting the bag.

I think it's easy for people to go overboard though

your dad knows his stuff, but yeah lol i think people can go overboard. don't think bodybuilder type arms will be that quick

I think strengthening the biceps make your punches faster because it allows your arms to extend more quickly with less fear of hyper-extension, since the antagonist muscles are then strong enough to stop the movement quickly. As it was explained to me, if your biceps are weak then your brain will automatically start slowing the punch earlier because it knows the punch can't be stopped quickly.

It's kind of like the difference between driving a fast car with shitty breaks and one with great breaks. Yea, both cars COULD hit the same top speed, but you're not gonna be gunning it as hard if you know you can't stop.

 

[Frode Falch]

Most quick combination uses at least a few arm punches. There are many knock out from arm punches. There are even more knock outs that was set up by hard arm puches.

IMO: arm punches is a usefull skill. Dont use only arm punches.. but dont go around thinking that they are useless

 

[apizur**]

Interesting that we have so different experiences. I may agree that the consensus on Sherdog's strength and conditioning forum is a tad too oriented towards powerlifting exercises as the answer to everything. But my boxing coach and assisting coaches, and even my karate sensei when I was a kid, also say that punching power comes from your hips. And more importantly for me, this is my personal experience as well. It may be down to personal punching style or something though.

I agree that being relaxed and developing good speed and technique are more important than developing max strength of course. And weight lifting certainly isn't for all boxers. For those who want to lift though (and there are a few nowadays) I think lower body exercises are most definitely useful.

My disclosure is, I'm not saying core and lower body exercises don't help punching power. I heard a story about a shot putter who ruptured a guy's kidney from the front.

What I am saying is that when people say "the force is generated from the hips" they're talking in a sense to emphasize the importance of not forgetting to recruit the lower body into the punch. The speed of the punch, the dangerous part, is the dangerous part. If you think the hips and core are the true source of power, try knocking someone out by hitting them with your shoulder... yet a well placed arm punch can do the job. Coaches drill lower body movement so much that you may overemphasize the role of it. It is IMPORTANT to realize maximal power, but is not the most determining factor in punch power. As Falch says, there are MANY arm knockouts. Speed is the killer, not strength. And if the mass of the striking object increases, so does the overall force of the collision.

 

[NAKMUAY18]

Aren't arm punches thrown more from the shoulder though?
Not sure where I stand for this, back and shoulders seem the biggest players to me.

 

[SummerStriker]

I think it is hard for an individual, especially a really skilled one, to know exactly where the forces in his body are coming from.

I can stand still for a long time until I realise I'm working my core to do it.

If your back is really contributing well, but is more than strong enough to endure the work, you won't feel your back.

I know if I punch myself out on the bag, it is my arms that get tired.