{"id":13056,"date":"2022-04-01T13:17:00","date_gmt":"2022-04-01T13:17:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13056"},"modified":"2023-10-04T19:50:54","modified_gmt":"2023-10-04T19:50:54","slug":"5-best-exercises-to-increase-punching-power-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/04\/01\/5-best-exercises-to-increase-punching-power-2022\/","title":{"rendered":"5 Best Exercises to Increase Punching Power [2023]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">If you want to punch like Mike Tyson or Rumble Johnson, then you&#8217;ll need amazing technique and fast twitch muscle fibres.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/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\/AbDW8V0uqHA?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\">If you want results fast however, these are my tips and favourite exercises&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">General Principles:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>&#8211; Train movements, not muscles<\/li>\n\n\n\n<li>&#8211; Improve upper body mobility<\/li>\n\n\n\n<li>&#8211; Develop core strength<\/li>\n\n\n\n<li>&#8211; Go easy on heavy bench press*<\/li>\n\n\n\n<li>&#8211; Develop fast twitch muscles with plyometrics<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*there&#8217;s some evidence that heavy pressing exercises can hinder should mobility, which is bad for boxing.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Band Pulls<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/12\/punching_with_weights_is_still_stupid_pull_dont_push_resist.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" 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\" 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=\"\" class=\"wp-image-12536\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Band Pulls, help you to initiate and drive with the rotation of the hip on the opposite side of the punch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Weighted Punches<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Use a weight of around 1kg. Heavy dumbbells intefere with punching mechanics and relaxation before impact.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I usually do 2 rounds of &#8220;jab, cross, hook, cross&#8221;, 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 &#8211; i.e. staying relaxed and driving at the end of the punch.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Emphasise The opposite Hip<\/strong> <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Like band Pulls, you will to emphasise the rotation of the hip on the opposite side of the punching hand<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Punch from the Elbow<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">this time,  throw jab, cross, hook, cross 10 times, but emphasises staying relaxed, then driving through from the elbow<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Plyometric lateral press ups <\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?ssl=1\"><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\" \/><\/a><figcaption class=\"wp-element-caption\">BOSU Plyometric Press ups<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">You can use a medicine ball or a BOSU for these lateral plyometric push ups<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Band Punches \ud83d\udc4a <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I like to do hooks and crosses with the bands<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"270\" data-attachment-id=\"10391\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/fitness\/mma-chest-workout\/bandcrossesmmachestworkout\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?fit=480%2C270&amp;ssl=1\" data-orig-size=\"480,270\" 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=\"bandcrossesMMAchestworkout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?fit=480%2C270&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/bandcrossesmmachestworkout.gif?resize=480%2C270&#038;ssl=1\" alt=\"\" class=\"wp-image-10391\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Medicine ball passes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lateral passes to a partner, or into a wall. Great for rotational core power<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Medicine ball Slams<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Medicine ball Throw and press Up<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/plyometricchestpress.gif?ssl=1\"><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\" \/><\/a><figcaption class=\"wp-element-caption\">A Bouncier Medicine Ball Works Better<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Medicine Ball Shot Puts<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"333\" height=\"250\" data-attachment-id=\"10372\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/medballshotputs\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.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=\"medballshotputs\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?fit=333%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/medballshotputs.gif?resize=333%2C250&#038;ssl=1\" alt=\"\" class=\"wp-image-10372\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Mobility Exercises<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Remember to build a foundation of core strength, good posture and upper body mobility.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The World&#8217;s Greatest Stretch is great for all round mobility <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"320\" height=\"180\" data-attachment-id=\"9424\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/09\/23\/mma-home-workout-for-complete-beginners-no-equipment-required\/mma_flexibility_hacks_easy_stretches_to_do_at_home\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&amp;ssl=1\" data-orig-size=\"320,180\" 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=\"MMA_Flexibility_Hacks_Easy_Stretches_to_do_at_Home\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?fit=320%2C180&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=320%2C180&#038;ssl=1\" alt=\"\" class=\"wp-image-9424\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"908\" height=\"617\" data-attachment-id=\"9262\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/nutrition\/ultimate-mma-recovery-protocol\/worldsgreatest\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?fit=908%2C617&amp;ssl=1\" data-orig-size=\"908,617\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Andrew Campbell-Griffiths&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1535983955&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=\"worldsgreatest\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?fit=908%2C617&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=908%2C617&#038;ssl=1\" alt=\"worlds greatest\" class=\"wp-image-9262\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There&#8217;s some good shoulder mobility drills and exercises on this video too:<\/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\/j_wpcP9KUOA?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=173&#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<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"801\" height=\"602\" data-attachment-id=\"7416\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/04\/conor-mcgregor-punching-power\/conormcgregorpunching\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" data-orig-size=\"801,602\" 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=\"ConorMcgregorPunching\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Conor Should try Beta Alanine &amp;amp; Baking Soda for increased endurance&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?fit=801%2C602&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/conormcgregorpunching.png?resize=801%2C602&#038;ssl=1\" alt=\"Conor Mcgregor Uppercut\" class=\"wp-image-7416\" \/><\/a><figcaption class=\"wp-element-caption\">Conor Should try Beta Alanine &amp; Baking Soda for increased endurance<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Remember:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Train movements not muscles <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Doing triceps extensions and barbell bench press is likely to hinder not help your boxing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometrics and Olympic lifts like clean are great for developing fast twitch fibres and power.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technique and mobility are also paramount <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I highly recommend Ramsey Dewey&#8217;s YouTube channel for general boxing and martial arts advice &#8211; <a href=\"https:\/\/www.youtube.com\/c\/RamseyDewey\" rel=\"nofollow\">https:\/\/www.youtube.com\/c\/RamseyDewey<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2 Bonus Exercises<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pallof Press<\/li>\n<\/ul>\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\/gHGLwQGvtxg?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\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Static wall punch &#8211; press for 5 seconds x 1, then 1 second &#8216;pulses&#8217; x 5 for each punch<\/li>\n<\/ul>\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\/23ca6zYftYE?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","protected":false},"excerpt":{"rendered":"<p>If you want to punch like Mike Tyson or Rumble Johnson, then you&#8217;ll need amazing technique and fast twitch muscle fibres. Fast twitch fibres are extremely powerful and contract at lightning fast speed. 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