3 Ways to Increase Your Punch Strength

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3 Ways to Increase Your Punch Strength
3 Ways to Increase Your Punch Strength

The force used in the punch is what defines the effectiveness of your attack on an opponent. It's important for self-defense, for winning a fight, or just for the personal satisfaction of knowing how to punch. Some are born with the talent of using their fists to wreak havoc, but if that's not your case, don't worry; all you have to do is hone your techniques, strengthen your upper limbs and keep your concentration right on time, and you'll soon be throwing punches like a real fighter.


Method 1 of 3: Perfecting the Punch

Step 1. Position your body to deliver a powerful punch

The posture and position of the body make all the difference between the punch having the desired effect or being awkward and weak.

  • Your feet should be shoulder-width apart and firmly on the floor.
  • The knees should be slightly bent.
  • Hands, arms and torso should be relaxed.

Step 2. Breathe right

Good breathing will help you focus your mind and body to land an efficient punch. With that in mind, include breathing techniques in your training script.

  • Inhale before releasing the punch.
  • Don't be obvious when to inhale so your opponent won't notice. Breathe regularly all the time.
  • When it's time to drop the punch, exhale.

Step 3. Aim straight

There are several types of punch and you should aim according to what you choose. Remember that you have to hit him full on to get the desired effect.

  • One way to deal more damage is to make a tight fist when it's about to hit the target.
  • Aim to hit past your target, as if you want to punch something behind it.
  • The fist must be perfectly aligned at the time of impact and only the knuckles of the index and middle fingers must touch the opponent.
  • The most popular punches are the jab, the right hook and the glorious left hook.

Step 4. Release the punch

Technique is essential to power the punch, which requires good thinking and the right execution. It sounds difficult, but this is the formula for defeating an opponent; there are some aspects that should be noted:

  • When punching, rotate your hips toward your opponent to boost the impact.
  • This move should be done as your arm approaches the target, using physics to your advantage.
  • The punch does not come from the arm, but from the shoulder. Leave it relaxed and slightly upright.
  • Close your fists to turn them to rocks just before starting the punch.

Step 5. Don't just use your arms and wrists, include the rest of your body in this movement

The intention is to move your body with your arms, adding your weight to the force of the punch.

  • If your arm advances half a meter to hit the target, your body should follow and advance as well.
  • Punching using only your arms removes a good deal of power from the punch and you're in an unfavorable situation.
  • Keep an eye on your opponent to know when to move your body forward, and don't get so close that it's difficult to escape a counterattack. Timing is of the essence in this situation, pay attention and be ready to attack with your arms and body when the opening arises.

Step 6. Use your legs

The legs have the biggest muscles in the body, are great allies to power a punch and should be used. Your punch will lose a lot of power if you don't take advantage of them.

  • The legs will move your entire body back and forth, and depending on the type of punch you intend to throw, you can lunge forward and hit the target with more power.
  • Use them to boost the punch. They will help carry your body weight until you finish the blow.
  • Never run towards the opponent.

Step 7. Don't go too far

The most powerful punches will be the ones you throw within your base attack range; extending this area will take the power out of the punch, so establish a limited range area.

  • Punch using all your mobility.
  • When you're sure your arms aren't stretched out too far, step forward or away from your opponent.
  • Punching with your arms straight also takes advantage of using your body weight for strength; in addition to a weaker punch, this can facilitate loss of balance.
  • The right reach for your arms depends on their length and body type, but the golden rule is to always let them flex to some degree. Never fight with your arms straight.

Method 2 of 3: Developing Physical Strength

Build Punching Power Step 1

Step 1. Make punch sequences

The best way to throw powerful and effective punches is to practice, like any skill. Training develops physical strength and improves striking technique.

  • Use a sandbag or something similar.
  • Practice series of punches for up to half an hour.
  • Punch slowly, remembering that the intention is to develop strength and finish, not speed.
  • Train various punch types.
  • Your body needs time to rest and recover between workouts, so take a day or two breaks.

Step 2. Swim

Swimming is a great exercise for developing your torso and arm muscles, and it's great for maintaining fitness. For those with a fit body, swimming can strengthen the muscles of the upper limbs more than weight training.

  • Add swimming to your exercise routine. Ideally, swim two or three times a week.
  • This is a complete exercise and can yield better results than virtually any exercise alone.
  • Also, swimming is great for improving coordination between the upper and lower limbs.

Step 3. Do strength training using your own body weight

This type of exercise is great for building strength and probably one of the most effective for boosting your punches. A set that works with your balance will increase the vitality of the upper and lower limbs, as well as being good aerobic. There are several exercise styles, but here are some things that can help with any of them:

  • Use 1 kg to 2.5 kg dumbbells or weighted gloves.
  • Have a consistent workout routine. Rounds of a boxing match usually last between three and five minutes, so train for that time and take one-minute breaks. Repeat this series three times.
  • Strengthen your legs and upper limbs, as both will be used to give strength to your punch.
  • Good exercises that use body weight are hack squats, dumbbell lifts, deadlifts, long jumps, weight squats, and jump squats.
Build Punching Power Step 2

Step 4. Use a medicine ball

Lifting weights is very helpful for building muscle and strength, but it won't do you any good if you don't train your hand coordination and agility. A medicine ball will do that for you; do this sequence:

  • Facing the wall, lift the ball to shoulder height.
  • Bend your knees to a crouch and throw the ball into the air.
  • Grab it with your hands and hurl it against the wall.
  • Quickly pick it up, lift it above your head and throw it to the ground. Do five sets of 30 repetitions of this sequence and move to a heavier ball. This exercise strengthens all your abdominal muscles.
Build Punching Power Step 5

Step 5. Jump rope

Jumping rope isn't as easy as it sounds; doing this three times a week for 15 minutes improves heart conditioning, alertness, and reflexes, and develops more muscle control and coordination.

Method 3 of 3: Developing Self-Control

Step 1. Focus

To give powerful punches it is essential to concentrate. It is self-control that allows you to execute a sequence of techniques correctly, applying all the theory you learned during training.

  • Never let emotions control you. Losing sight of the drills and getting overwhelmed by feelings will cause you to get distracted and not throw efficient punches. Try to focus only on what's happening.
  • Never forget your goal. Whether you want to win a single fight or face a series of competitions, your goal should always be behind your moves.
  • Never forget about breathing and positioning drills. Remember that without them, your punches will be weak and limp.

Step 2. Don't telegraph

“Telegraphing” is pulling your hand back slightly before releasing the punch. This notifies the opponent that you are about to attack.

  • If he knows you're about to throw a punch, he can brace himself and dodge the blow.
  • There's also a risk that he'll mount a more coordinated counterattack than yours.
  • To avoid this, record a video of yourself training. When watching the recording, note whether you tend to telegraph, either by pulling your hand or making other gestures that betray your intentions.
Build Punching Power Step 4

Step 3. Speed ​​is not power

It is common to confuse speed with strength, but this is far from true. Know the difference between the two to throw powerful punches.

  • Speed ​​is only beneficial to the punch if it is accompanied by strength and coordination.
  • Throwing several quick punches in a row makes it difficult to fit one with force and precision.
  • Plus, you can be vulnerable to a counterattack and end up getting hit, making it even more difficult for you to throw a decent punch.


  • Overtraining is just as bad as not overtraining. Your muscles need time to recover from training; practice three times a week, maximum.
  • When releasing the punch, tuck your chin in slightly; putting it down will make it shoulder-aligned, and if your opponent has a ready move, you'll be better protected.


  • Talk to your doctor before starting a diet or physical activity routine.
  • Punching hurts. A punch to the head can be lethal. Violence should only be used in extreme cases and for self-defense.

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