What lifts will improve my punching power?

What lifts will improve my punching power?

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  1. 3 weeks ago
    Anonymous

    Punching power mostly comes from hips, glutes, and core. Chest and triceps also get involved, but the most important thing on your arms themselves is building endurance.

    t. club fighter

    • 3 weeks ago
      Anonymous

      edit: and quads.

      Squats are the best overall but mix it up.

  2. 3 weeks ago
    Anonymous

    Not reading capeshit 4x12

  3. 3 weeks ago
    Anonymous

    Incline bench

    • 3 weeks ago
      Anonymous

      >t. Jay Masters

  4. 3 weeks ago
    Anonymous

    you need to develop fast twitch fibers in the muscle groups that are useful for punching, which the first anon pretty much got right. although i am not sure what the best way to work fast twitch fibers is
    also having good punching form is probably more important than being strong for having a strong punch

    • 3 weeks ago
      Anonymous

      Wtf happened there?

  5. 3 weeks ago
    Anonymous

    Literally any lift as long as you lift the weight as fast as possible.

    Power is the ability to develop force at fast rates during a movement, this is not to be confused with speed wich would be how fast the move itself is, to train this you need to lift heavy and fast.
    Explosiveness is the same as power but you add actual speed, someone that is very explosive doesn't necessarily need as much power because his speed makes up for the difference wich is strength, someone very powerful is very strong but not necessarily fast, someone explosive is kinda strong and fast.
    To train explosiveness you need to lift moderate amounts of weight as fast as possible.
    In terms of pure speed like how fast your punch is, it kinda helps but only if you can put your body weight behind the punch, speed by itself obviously makes a punch difficult to see but someone tough can take it.
    For speed you lift light weights as fast as possible.
    Finally there is elasticity, your muscles and tendons have the ability to contract under load, the load being forces applied during high intensity sports and return that energy by contracting as long as that energy doesn't exceed your tendons and muscles capabilities.
    In terms of combat sports if someone with a lot of footwork suddenly stops and punches, the momentum from his footwork coming to a dead stop would transfer into the punch resulting in a very hard punch even if you aren't powerful or explosive.
    To train this you need plyometrics.

    To train strength wich is the base of how much force you are able to output, any conventional lift is fine, just don't gain more weight, the stronger you get without gaining more weight the harder you'll punch even if you don't do anything else.

    For power lifting weights as fast as possible or you can do a slow eccentric, an isometric pause and a fast concentric using 80-90% 1rm.
    Any lift is fine.

    • 3 weeks ago
      Anonymous

      For explosiveness is the same as power but with half of 1rm but you can also do oly lifts, kb swings, weighted plyometrics and med ball slams and throws.

      For speed is the same as power but with less than half of your 1rm.

      For elasticity, first you need to do isometrics to develop tendon strength and then do plyometrics like depth jumps, hurdle jumps, pogo jumps and sprints.
      Note, for the previously mentioned aspects you can train them by themselves and do nothing else and you will gain a better punch but for elasticity you need to train all the mentioned aspects in the specific order i wrote them or your elasticity is going to be crap but if you do all of these you will pretty much gain the touch of death.

      • 3 weeks ago
        Anonymous

        As for technique, honestly if you aren't really into combat sports and only want to be able to defend yourself, combat sports will put you in the top 1% but honestly is not really needed, the immense majority of people are dogshit at fighting and can't take a punch, so doing anything of what a previously wrote is enough to frick up the vast majority of people but obviously everything i wrote will be lead to exponentially better results if you also learn how to fight.

  6. 3 weeks ago
    Anonymous

    It is mostly about technique and drilling it, but physical attributes can be improved to help out for sure. Louie Simmons attributed the striking power of some of the athletes he trained to walking in place while strapped on a belt squat machine. Besides that, the "braking" musculature like the upper traps, static strength of scapula allow your nervous system to reduce its limitations when you're throwing strikes, since it will "know" that your arms will not rip out of your shoulder socket if you throw your hands somhard.

    • 3 weeks ago
      Anonymous

      If it was mostly technique, heavyweights, who have shit technique, wouldn't punch harder than lightweights, who have the best technique.

      Yet an untrained heavyweight or rando with high fast-twitch muscles can punch harder than the most skilled flyweights in history.

      Punching power mostly comes from hips, glutes, and core. Chest and triceps also get involved, but the most important thing on your arms themselves is building endurance.

      t. club fighter

      Jabs are mostly deltoids and triceps. But they are the weakest punches in the first place.

      Literally any lift as long as you lift the weight as fast as possible.

      Power is the ability to develop force at fast rates during a movement, this is not to be confused with speed wich would be how fast the move itself is, to train this you need to lift heavy and fast.
      Explosiveness is the same as power but you add actual speed, someone that is very explosive doesn't necessarily need as much power because his speed makes up for the difference wich is strength, someone very powerful is very strong but not necessarily fast, someone explosive is kinda strong and fast.
      To train explosiveness you need to lift moderate amounts of weight as fast as possible.
      In terms of pure speed like how fast your punch is, it kinda helps but only if you can put your body weight behind the punch, speed by itself obviously makes a punch difficult to see but someone tough can take it.
      For speed you lift light weights as fast as possible.
      Finally there is elasticity, your muscles and tendons have the ability to contract under load, the load being forces applied during high intensity sports and return that energy by contracting as long as that energy doesn't exceed your tendons and muscles capabilities.
      In terms of combat sports if someone with a lot of footwork suddenly stops and punches, the momentum from his footwork coming to a dead stop would transfer into the punch resulting in a very hard punch even if you aren't powerful or explosive.
      To train this you need plyometrics.

      To train strength wich is the base of how much force you are able to output, any conventional lift is fine, just don't gain more weight, the stronger you get without gaining more weight the harder you'll punch even if you don't do anything else.

      For power lifting weights as fast as possible or you can do a slow eccentric, an isometric pause and a fast concentric using 80-90% 1rm.
      Any lift is fine.

      Fast deadlifts and rows are not going to increase your punching power by a decent amount

      • 3 weeks ago
        Anonymous

        >le heavyweights have shit technique they are le big dumb brutes xD
        You clearly know jack shit about boxing if you think that.
        Jack Dempsey was a heavyweight and he was a technical fricking mastermind.
        have a nice day you fricking idiot.

        • 3 weeks ago
          Anonymous

          Ey anon let me apologize for making you cry like a baby.

      • 3 weeks ago
        Anonymous

        >homosexual has no idea how to punch and doesn't know the first thing about boxing.

        https://i.imgur.com/1MNJvcg.jpg

        What lifts will improve my punching power?

        Don't listen to this moron shit. Punching power first and foremost is the mechanical relationship between the ground and the point of contact in the first. Power comes from the posterior chain, even in the jab.

        Next in importance is priming the neuromuscular groove often so that these movements are performed with a high percentage of the existing musculature. This is mostly done through punching often, but there are many sport specific exercises which closely approximate these motor patterns and better lend themselves to progressive overload. Landmine core rotations, unilateral overhead presses with heavy oblique involvement to extend that few extra inches overhead, Bulgarian split squats with a dumbbell held on only one side, preferably in the rack position, for that oblique involvement transferring force from the loaded leg into the punching arm. Etc.

        Last in importance is hypertrophy. When boilled down to basics, force is mass times velocity. However like CICO it is just not that simple and a lot of intermediary variables have a much greater effect than that.

        Even if you maximize force production, it is a whole different skill doing it without overcommitting weight and throwing yourself off balance or overreaching, then figuring out how to minimize telegraphing, then doing it in real time while moving in and out of position to set up, then doing it for more than a few minutes at a time. Technique is paramount every step of the way, even at heavyweight, despite what this other dipshit anon says.

        • 3 weeks ago
          Anonymous

          Once you have good technique you have diminishing returns on that technique. "Good punch mechanics" does not separate power punchers from pillow fists, it separates novices from people with a small amount of coordination and training.
          Unless you want to do hail-mary spinning swings like Deontay Wilder.

          Deontay Wilder, back when he never trained, back when he was knocking random people out in the street, had harder punches and could KO more people (once he hits) than any flyweight champion that has ever lived.

          If you want to claim that he is some technical genius, then go ahead.

          • 3 weeks ago
            Anonymous

            >this guy used to be a natural puncher, so that means that technique isn't real
            You understanding of combat sports is incredibly pathetic. Anyone can throw a suckerpunch in a fight and win, smartass.
            >ayo man I KO'd everyone in tha streets mane
            Cool publicity stunt brah.

            • 3 weeks ago
              Anonymous

              I would beat the shit out of you, twink.

  7. 3 weeks ago
    Anonymous

    Only punching will make your punching stronger.

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