punch weight training

[Flying Tiger]

What muscles (specifically) are used for the jab, hook, and uppercut, and what weight training regiments can I use to improve those punches?

[Shito Ryu]

I would say to try and find either boxing gloves that you can add weights too, or some other weighted glove. I think I might have seen 1 lbs gloves at walmart or somewhere like that. And shadow box or hit a Punching bag. That will work those muscles out even more. Or try making\buying a makiwara punching board.

[Shorin Ryuu]

Pullups (hands facing out, but perhaps hands facing in as well) will probably help your punches...just make sure you do them properly (body held straight, no swaying or kicking).

[gojuchad]

hello, im not sure what muscles exactly are used in these punches but another good way to train is with cords. Im not sure if you have seen people do this but you can buy exercise cords that are often used in aerobics and wrap it around a tree/pole or whatever and have one end in each hand. You should be far enough away that there is tension when you punch, you should have to push but still try to go as fast as you can, and dont forget to snap the punch back with all of the tension your snap back should be really really fast, this is also a good way to improve your snap. But yeah you should try it and see what you think. Good luck.

[VinnieDaChin]

the chest, triceps, shoulders are the primary muscles, if you will. however, more of your power comes from your hips, so your abs and obliques do a lot of the work too. so do your legs. and, if your technique is proper (or even if it isnt) your back is involved, and of course your biceps. so to review: chest, shoulders, triceps, abs/core, back, biceps, legs. a whole-body weight training regiment will help with those punches, but make sure youre practicing punching too.

[martial-athlete]

You can't really think about a punch coming from just a few muscles...in fact the whole body must be involved. Actually a recent study in this area concluded that a punch generates 39% of its power from the legs, 37%from the torso and 24% from the arms. You must train the whole body!

 

Flying Tiger I am just releasing the POWER PUNCH training program and could send you an advanced copy for you review. It could use some field testing and review...drop me a line if you are interested..or chech out the write up at my website

[VinnieDaChin]

hey do you have a link to any site with that study? i want to see that....

[martial-athlete]

I don't think you can view it on line...it was published in june 1999 issue of the Journal of Strength and Conditioning. The researchers were Wallace and Flanagan...you may be able to order back copies though