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3 Exercises To Increase Punch Power

Punch Power is something all athletes in combat sports want in their locker. But how do we improve punch power?

Well, firstly we need to think about what power actually is.

Power could also be described as force; and if we break down the equation for force, we go back to Newtons 2nd law of motion whereby Force = Mass x Acceleration.

So, what does this mean? It means there’s 2 key elements to focus on in order to drive punch power and that is mass, which in this circumstance can be defined as all-out strength and acceleration which of course is the speed of the punch.

Here are @joshbeetfitness 3 go-to exercises to improve punch power.



1. Banded Bench Press
The banded bench press will specifically support the speed and acceleration of the punch. When you perform the banded bench press the weight of the bar at the top of the movement is much greater than the weight or resistance at the bottom of the movement due to the elasticity in the bands. This tricks the central nervous system and teaches you to accelerate into the movement generating some serious explosive power.
Recommend: 9 sets of 3 reps.

2. Weighted Dips
Weighted dips are specifically designed to build strength (mass). The more mass you can shift, the greater your strength. Not only do weighted dips challenge the muscles used to punch but it also challenges the core and shoulder stability, which are 2 key factors for combat sport athletes.
Recommend: 5 sets of 5 reps.

3. Landmine Clean and Press
The landmine clean and press is an excellent exercise to throw in for athletes. Not only does the ‘press’ part of the movement directly mimic that of a punch but the clean element also builds rotational core strength, which is imperative for punch power generation. Aim to clean with one hand and then transition into a press with the other hand.
Recommend: 5 sets of 6 reps.

Finally, punching power requires sharp, explosive activation. To enable this, we need fuel from the Creatine Phosphate Energy System which gets converted to ATP (Adenosine Triphosphate) to fuel the working cells. PhD Creatine Monohydrate is the perfect supplement to increase levels of creatine in the body to fuel your CP Energy System so you can be more explosive, for longer!

Josh Beet

Josh is an Online Fitness Trainer & qualified Sports & Exercise Therapist Bsc (Hons)