{"id":11098,"date":"2019-09-06T11:43:03","date_gmt":"2019-09-06T11:43:03","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11098"},"modified":"2023-09-12T12:59:16","modified_gmt":"2023-09-12T12:59:16","slug":"boxing-chest-workout-pdf-included","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","title":{"rendered":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing &#8211; one crucial thing I want everyone to know however &#8211; is that chest-strength, does not equate to punching power!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/wxJldzXoXMw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Very little power if generated specifically from the chest. The whole body (or kinetic chain) needs to be worked. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In fact, the difference between &#8216;low level&#8217; &amp; &#8216;high level&#8217; boxers in one study &#8211; was the generation of force from the legs when punching:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"748\" height=\"437\" data-attachment-id=\"10757\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/boxingpower\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?fit=748%2C437&amp;ssl=1\" data-orig-size=\"748,437\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"boxingpower\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?fit=748%2C437&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=748%2C437&#038;ssl=1\" alt=\"\" class=\"wp-image-10757\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Training the chest in isolation from the rest of the body, will hinder, not help your boxing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some tips for training your chest whilst not interfering with boxing fitness include <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Replicate punches with a small amount of resistance so that it doesn&#8217;t interfere with  technique and proper punching mechanics. e.g. punches with cables or bands with a low amount of resistance<\/li>\n\n\n\n<li>Train muscles for power &amp; speed, not strength<\/li>\n\n\n\n<li>Heavy bench press has been shown in studies to reduce shoulder mobility &#8211; this is bad for boxing <\/li>\n\n\n\n<li>Do lots of shoulder and chest mobility work before &amp; after doing weights <\/li>\n\n\n\n<li>Train movements not muscles!<\/li>\n\n\n\n<li>Modify some (not all) squat exercises so that you are in a boxing stance, rather than a standard square-on stance<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center has-blue-color has-text-color\" id=\"example-boxing-chest-workout\">Example Boxing Chest Workout<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets <\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Dumbbell Bench Press<\/td><td>2<\/td><td>8-12<\/td><\/tr><tr><td>Plyo Press Ups &#8211; Side to Side<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>Medicine Ball Throw into Press Up<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>Band Punches<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>Thrusters &#8211; (Squat into Press)<\/td><td>2<\/td><td>12<\/td><\/tr><tr><td>Pads or punch bag<\/td><td>3<\/td><td>3 minutes<\/td><\/tr><tr><td>Stretches<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Warm up with 2 rounds of shadow boxing, 5 minutes of skipping and some shoulder mobility exercises.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dumbbell Bench Press 2 sets of 8 Reps<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"333\" height=\"250\" data-attachment-id=\"10371\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/dumbbell_bench_press\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/dumbbell_bench_press.gif?fit=333%2C250&amp;ssl=1\" data-orig-size=\"333,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"dumbbell_Bench_press\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/dumbbell_bench_press.gif?fit=333%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/dumbbell_bench_press.gif?resize=333%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-10371\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Plyometric Press Ups &#8216;side to side&#8217; medicine ball or BOSU &#8211;  2 sets of 10 Reps<\/strong> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10373\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/bosupressups\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"BOSUPressups\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;BOSU Plyometric Press ups&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=444%2C250&#038;ssl=1\" alt=\"BOSU Plyometric Press ups\" class=\"wp-image-10373\" \/><figcaption class=\"wp-element-caption\">BOSU Plyometric Press ups<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Medicine Ball Throw into Press Up &#8211; 2 sets of 8 Reps<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"10370\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/plyometricchestpress\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"plyometricchestpress\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;A Bouncier Medicine Ball Works Better&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?resize=444%2C250&#038;ssl=1\" alt=\"plyometric MMA exercise\" class=\"wp-image-10370\" \/><figcaption class=\"wp-element-caption\"><strong>A Bouncier Medicine Ball Works Better<\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Band Punches 2 sets of 10 reps on each arm (total of 4 sets)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/WDsUwJnM9lI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=62&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Thrusters &#8211; Squat &amp; Press &#8211; 2 sets of 10 reps<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thrusters are a good &#8216;finisher&#8217; that incorporate the entire body. These types of movements are important to include so that the chest doesn&#8217;t get &#8216;used to&#8217; working in isolation from the legs and core.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"has-text-color wp-block-paragraph\" style=\"color:#a30027\">Remember to work your back muscles equally with pulling exercises like one-arm-row, otherwise you will get a shoulder imbalance.<\/p>\n\n\n\n<p class=\"has-text-align-center has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/09\/boxing-chest-workout-sheet1.pdf\">Download the boxing chest workout .pdf here<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Also &#8211; remember to do lots of mobility work.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The World&#8217;s Greatest Stretch is an excellent all-round stretch that you can do everyday:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"9903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/04\/12\/strength-conditioning-for-boxing\/worldsgreateststretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"worldsgreateststretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;World&amp;#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?resize=444%2C250&#038;ssl=1\" alt=\"worlds greatest stretch\" class=\"wp-image-9903\" \/><figcaption class=\"wp-element-caption\">World&#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back<\/figcaption><\/figure>\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/e\/2PACX-1vT8h7WmUYB2hVsWbuBZXnVTpQyvXcC0ETLOpmeQftxBm0WP9HI5wV9abcDkwORh5C5VddglJ8XfCSid\/pubhtml?widget=true&#038;headers=false\" frameborder=\"0\" width=\"100%\" height=\"560\" marginheight=\"0\" marginwidth=\"0\" allowfullscreen=\"true\" mozallowfullscreen=\"true\" webkitallowfullscreen=\"true\"><\/iframe>\n<p>Finally &#8211; remember the SAID principle &#8211; Specific Adaptations to Imposed Demands.<\/p>\n<p>If you want to get fit for boxing &#8211; you must box!\u00a0<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignleft\" style=\"margin-left: 5px;margin-right: 6px\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=483%2C3342&#038;ssl=1\" alt=\"\" width=\"483\" height=\"3342\" \/><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>I would strongly recommend, adding in some mobility work and core work &#8211; to your chest workout.\u00a0<\/p>\n<p>My goals are to look good (vain I know), and to be able to fight a bit &#8211; I&#8217;m not going to compete in striking for the foreseeable future.<\/p>\n<p>With this in mind, as a finisher exercise, add in some resistance band work including standing band &#8220;pulls&#8221; and medicine ball slams<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"12536\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/punching_with_weights_is_still_stupid_pull_dont_push_resist\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?fit=520%2C293&amp;ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"punching_with_weights_is_still_stupid_pull_dont_push_resist\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?fit=520%2C293&amp;ssl=1\" class=\"alignnone size-full wp-image-12536\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?resize=520%2C293&#038;ssl=1\" alt=\"punching_with_weights_is_still_stupid_pull_dont_push_resist\" width=\"520\" height=\"293\" \/><\/p>\n<p>You want your lower body and core to initiate a punch &#8211; not your chest and arms.<\/p>\n<p><a href=\"http:\/\/Boxing Strength &amp; Conditioning Program pdf\">See my full Boxing Strength and conditioning blog post\/program here<\/a><\/p>\n<p>Remember the importance of a powerful core and legs for punching power<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/uo6DPONOqhQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing &#8211; one crucial thing I want everyone to know however &#8211; is that chest-strength, does not equate to punching power! Very little power if generated specifically from the chest. The whole body (or kinetic chain) [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,7716],"tags":[784152950,784152948,784152946,34941026],"class_list":["post-11098","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-boxing","tag-bodybuilding","tag-boxing","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2019\/09\/06\/boxing-chest-workout-pdf-included\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing &#8211; one crucial thing I want everyone to know however &#8211; is that chest-strength, does not equate to punching power! Very little power if generated specifically from the chest. The whole body (or kinetic chain) [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2019\/09\/06\/boxing-chest-workout-pdf-included\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-09-06T11:43:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-12T12:59:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","og_locale":"en_GB","og_type":"article","og_title":"Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing &#8211; one crucial thing I want everyone to know however &#8211; is that chest-strength, does not equate to punching power! Very little power if generated specifically from the chest. The whole body (or kinetic chain) [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2019-09-06T11:43:03+00:00","article_modified_time":"2023-09-12T12:59:16+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]","datePublished":"2019-09-06T11:43:03+00:00","dateModified":"2023-09-12T12:59:16+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/"},"wordCount":612,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748","keywords":["Bodybuilding","boxing","Fitness","mma"],"articleSection":["Bodybuilding","boxing"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","url":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","name":"Boxing Chest Workout - .pdf included [Updated Sept. 2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748","datePublished":"2019-09-06T11:43:03+00:00","dateModified":"2023-09-12T12:59:16+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?w=748"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2019\/09\/06\/boxing-chest-workout-pdf-included\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-2T0","jetpack-related-posts":[{"id":7523,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/09\/why-bodybuilders-cant-punch\/","url_meta":{"origin":11098,"position":0},"title":"Why Bodybuilders Can&#8217;t Punch &#8211; Increase your Punching Power","author":"Dave","date":"August 9, 2017","format":false,"excerpt":"I know, I know, MMA Bellends are always sharing stuff on social media about 'He lifts but he can't fight' etc. So it's getting old, apologies...but I lifted weights and attempted to be a (very poor) bodybuilder years before doing MMA, so I have had all the 'bad mechanics' to\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"Overhand Right","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2014\/06\/overhandright.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/","url_meta":{"origin":11098,"position":1},"title":"Functional Chest Workout \u22c5 2023 .pdf included \u00a0\u2714","author":"Dave","date":"December 28, 2015","format":false,"excerpt":"Functional Chest Workout - Build Explosive \ud83d\udd25 Power with This Chest Workout! Functional chest exercises, are a bit of a contradiction. In order to make an exercise functional, it should utilise the entire body, instead of isolating the chest, in a lying or seated position. For a Boxing Chest Workout,\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":7415,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/04\/conor-mcgregor-punching-power\/","url_meta":{"origin":11098,"position":2},"title":"Conor McGregor Punching Power","author":"Dave","date":"August 4, 2017","format":false,"excerpt":"Relax to Hit Harder A concept that's been about since Bruce Lee - relax to increase punching power. Conor (or Conor's social media executive) shared the post above on his Facebook page, which seems like a rare, intelligent breakdown of how to execute a punch. Breakdown of a Powerful Punch\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"Conor Mcgregor Uppercut","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":16185,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/11\/29\/bodybuilding-boxing-pdf-combining-the-two-warning-2025\/","url_meta":{"origin":11098,"position":3},"title":"Bodybuilding &amp; Boxing .pdf &#8211; Combining the two (Warning!) [2025]","author":"Dave","date":"November 29, 2025","format":false,"excerpt":"Bodybuilding And BoxingA Practical Guide To Training Both You can train for bodybuilding and boxing at the same time, and when you set things up well you gain strength, speed and the ability to keep going when the pace picks up. These two sports pull your body in different directions\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-9.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/","url_meta":{"origin":11098,"position":4},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"October 6, 2020","format":false,"excerpt":"6 week mma training program pdf - scroll to the bottom to download the pdf version of the program The hardest part about getting started - is well, getting started. I guess it's a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":3076,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/07\/29\/too-much-weights-not-enough-speed-work\/","url_meta":{"origin":11098,"position":5},"title":"Too much Weights, Not Enough Speed Work","author":"Dave","date":"July 29, 2015","format":false,"excerpt":"https:\/\/youtu.be\/VZSv4HlyfIo?t=1m18s Some issues I've had from doing weights, and then attempting to move onto martial arts. This is a criticism of myself, and nobody else. 1. Tight Muscles I don't know the exact science around this, but I'm guessing, the bigger your muscles are, the less room they have to\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"Daniel COrmier funny food","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/05\/daniel_cormier_food.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=11098"}],"version-history":[{"count":17,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11098\/revisions"}],"predecessor-version":[{"id":14183,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/11098\/revisions\/14183"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=11098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=11098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=11098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}