5 Best Exercises to Increase Punching Power [2022]

If you want to punch like Mike Tyson or Rumble Johnson, then you’ll need amazing technique and fast twitch muscle fibres.

Fast twitch fibres are extremely powerful and contract at lightning fast speed. A training program to develop power using plyometrics and Olympic lifts, in an ideal world, would be used to build a foundation of speed and power.

If you want results fast however, these are my tips and favourite exercises…

General Principles:

  • – Train movements, not muscles
  • – Improve upper body mobility
  • – Develop core strength
  • – Go easy on heavy bench press*
  • – Develop fast twitch muscles with plyometrics

*there’s some evidence that heavy pressing exercises can hinder should mobility, which is bad for boxing.

Band Pulls

Band Pulls, help you to initiate and drive with the rotation of the hip on the opposite side of the punch.

Weighted Punches

Use a weight of around 1kg. Heavy dumbbells intefere with punching mechanics and relaxation before impact.

I usually do 2 rounds of “jab, cross, hook, cross”, x 10, in each stance per day. The first round I emphasise the movement of the opposite hip, and the second round, I emphasise punching through the target – i.e. staying relaxed and driving at the end of the punch.

  • Emphasise The opposite Hip

Like band Pulls, you will to emphasise the rotation of the hip on the opposite side of the punching hand

  • Punch from the Elbow

this time, throw jab, cross, hook, cross 10 times, but emphasises staying relaxed, then driving through from the elbow

Plyometric lateral press ups

BOSU Plyometric Press ups
BOSU Plyometric Press ups

You can use a medicine ball or a BOSU for these lateral plyometric push ups

Band Punches 👊

Bands are great for boxing. They provide progressive resistance, meaning the resistance gets greater as you extend the band. This force pattern is perfect for power exercises.

I like to do hooks and crosses with the bands

Medicine ball passes

Lateral passes to a partner, or into a wall. Great for rotational core power

Medicine ball Slams

Bring the ball above your head with both hands, and slam it into the floor. Make sure the floor is suitable. You can buy specific slam balls for this exercise.

Medicine ball Throw and press Up

plyometric MMA exercise
A Bouncier Medicine Ball Works Better

Medicine Ball Shot Puts

Mobility Exercises

Remember to build a foundation of core strength, good posture and upper body mobility.

The World’s Greatest Stretch is great for all round mobility

worlds greatest

There’s some good shoulder mobility drills and exercises on this video too:

Conor Mcgregor Uppercut
Conor Should try Beta Alanine & Baking Soda for increased endurance


Train movements not muscles

Doing triceps extensions and barbell bench press is likely to hinder not help your boxing.

Plyometrics and Olympic lifts like clean are great for developing fast twitch fibres and power.

Technique and mobility are also paramount

I highly recommend Ramsey Dewey’s YouTube channel for general boxing and martial arts advice – https://www.youtube.com/c/RamseyDewey

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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