In boxing, if you want to achieve superior fitness levels then you must have lighting fast speed, unbound stamina and tremendous punching power. To attain this deadly trinity or explosive kind of fitness, follow these weighted exercises.
- Dumbbell Uppercuts
This exercise is very simple to implement, you need a couple of dumbbells. Hold one in each hand and perform uppercut punches. This workout will quickly buildup your bicep, back and shoulder muscles, with the added bonus of developing stability. Perform 10-15 reps in each set, with one minute of resting period in between.
- Dumbbell Straight Punching
This exercise will increase power in your straight right and left punches. For this exercise use 2-5 kg weights. Bring both arms up right next to your chin and extend your arm stretching forward one at a time as if you are throwing a right and left punch. Finish 3 sets of 10-15 reps for each set with 1 minute of rest in between the sets.
- Bench Presses
This workout is designed to develop power in your chest, neck, arms and shoulder muscles. To perform this exercise, grab a bar while lying straight on your back and power weight up and down. Finish up to three sets with up to 10 reps in each set. The key to bench press exercise is that you must lower the weight as slowly as possible, while lifting up with maximum speed.
- Shoulder Presses
In order to land powerful punches you need to have strong shoulders. This is one of the best ways to build up shoulder strength. Sit on a chair or bench with a dumbbell in each hand held in front. Now bring those dumbbells above the shoulder height and lift them up until your hands are fully extended. Slowly bring them down and repeat the process. Complete 3 sets of 10 reps each with a minute rest in between the sets.
Conclusion
When you look at the best boxers of all time, they had in their armory brute one punch knockout power along with other attributes like punching speed, foot movement, and a strong chin. Some skills come naturally but most skills are learned and developed by hard work on the gym. Boxers have to spend hours and hours in front of a punching bag, practicing to sharpen each tool. The exercises mentioned above are so crucial that they are performed by every top boxers to improve their punching power.
