Push Up Routine for Punching Power

[Thunderstriker]

Is it possible to increase my punching power with push ups or any other bodyweight exercises? I mean any kind of push ups, like clapping or diamond, could someone offer me a good routine for developing power?

 

[Phlog]

Punching power has very little to do with pushups.

It's more to do with your whole body being recruited into the punch. Arm, shoulder, hip, leg.

Throwing a medicine ball against a wall like a shock put, or for hooks, like a hook or alternatively chopping wood/using a sledgehammer vertically and horizontally teaches you to engage the chain appropriately.

 

[Thunderstriker]

I just want a routine to increase my arm strenght, because my arms are really weak. I need stronger arms for my clinch game, but I don't have any equipment

 

[LatFlare]

Doesn't punching power come from your pull strength?

 

[ripskater]

Doesn't punching power come from your pull strength?

I have heard this^. I can't explain it though.

 

[ripskater]

The serratus anterior is occasionally called the "big swing muscle" or "boxer's muscle" because it is largely responsible for the protraction of the scapula — that is, the pulling of the scapula forward and around the rib cage that occurs when someone throws a punch.

https://en.wikipedia.org/wiki/Serratus_anterior_muscle

 

[NurseKnuckles]

I just want a routine to increase my arm strenght, because my arms are really weak. I need stronger arms for my clinch game, but I don't have any equipment

Step #1 - Find a gym with equipment.

Step #2 - follow this really really really simple program for as long as you can increase weight for...

Workout A
Med Ball slams 5x5
Power cleans 5x3
OHP/Bench (alternate) 5x5


Workout B
box jumps 5x5
Squat 5x5
Deadlift 5x3

Do your push-ups and sit-ups and BW stuff after this work is done!

If you really can't find equipment. Go to a park, do the ghetto pull-up shit we see on Y/T, then find big fucking stones and throw them around. Find logs in the woods and carry them around, switching shoulders. If you see peple on the side of the road with car trouble, ask if you can deadlift the back end for them. Fill buckets with concrete and carry that shit around your house. Get 50-75Lb sand bags and wrap them in duct tape and throw that shit around, carry them, poke a hole in them a fuck them... just do shit with heavy stuff in your hands.

 

[ripskater]

Wrist size is also said to be an indicator for punching power.

 

[OriginalSpeedy]

I just want a routine to increase my arm strenght, because my arms are really weak. I need stronger arms for my clinch game, but I don't have any equipment

Sandbag work is what I would recommend for you. Use the military style duffel bags.


Strong punches are majority technique. I would spend more time on a heavy bag and preferred a good coach to correct your technique.

 

[NurseKnuckles]

Practice punching properly works really well for punching.

 

[SuperiorHands]

Hate to be that guy, but your power will increase exponentially faster from improving technique than lifting.

 

[deadshot138]

To punch hard, practice power punching on a heavy bag. Yes, pulling strength does affect punching power. The harder and faster you bring your hands back, the more torque you put into the next punch with the opposite hand. After a lengthy boxing workout, my lats and biceps are usually the most sore out of anything.

 

[OriginalSpeedy]

Some of the strongest punches the hands/arms aren't pulled back that much, it's the body that is which is why in boxing they teach you to put your body behind your punch. That is where most of the power will come from when done right.

 

[Kick Strickland]

grab a sledgehammer and beat the fuck out of a tire

 

[ripskater]

grab a sledgehammer and beat the fuck out of a tire

I've never done that, but splitting firewood is something I've done. And I believe it helps.

 

[OriginalSpeedy]

I've never done that, but splitting firewood is something I've done. And I believe it helps.

Similar concept. With the sledge to tire you don't have to be concerned to be as accurate as you would with ax to wood plus ax to wood usually requires constant changing of the wood. So sledge to tire can be more cardio than ax to wood due not need to take breaks to get tool ready again: putting on another log.

 

[ripskater]

Similar concept. With the sledge to tire you don't have to be concerned to be as accurate as you would with ax to wood plus ax to wood usually requires constant changing of the wood. So sledge to tire can be more cardio than ax to wood due not need to take breaks to get tool ready again: putting on another log.

I believe it speedy.

 

[Phlog]

I break rocks with a sledgehammer, then throw said rocks in a hook motion.

My punch power is 9000

 

[BJ@LW&WW]

lolled @ shockput

 

[deadshot138]

I hit harder than anyone I know and its from going berzerk on a heavy bag. You get stronger/more powerful through the movements by actually performing them. What you're trying to do is tantamount to wanting to get a stronger bench press by doing a dip machine.