Couple of quick tips to improve punching strength/power

[Coach Foulds]

I find with a lot of boxers, they limit their ability to get stronger and produce force because of postural deficiencies. Tucking your shoulder in to protect your chin and the constant movement of punching, causes a lot of rounded shoulders. This constant pushing is not balanced out by pulling movements and permanent internal rotation of the upper arm occurs.

Many boxers would be best to STOP bench pressing for a month or so, and concentrate on rolling and stretching their pecs and doing a heap of band pull aparts as part of their warm ups.

If we can get the shoulders back where they should be and increase the size of the platform to push off (lats), in turn, we can produce greater force.

In short:
Big focus on lengthening pecs
Band pull aparts, YTWLs etc are a great addition to a warm up
Pulling/rowing exercise volume should be at least 2:1 to push (if you do 30 reps of pushing exercises in your program, you should do at least 60 rows)
Shrugs, face pulls or external rotations are a great way to finish every upper body training session (rotate between them, 3x20, 4x15 etc and no need to go super heavy)

All the best with your training!

[nivek535]

gooooooooood.
balances goood

[Soju]

Good call. TRX suspension straps are good for this.

[Coach Foulds]

Good call. TRX suspension straps are good for this.

Absolutely - add an element of core stablisation in there too

[AlexKid]

I don't think this will increase punching power much at all.

[NVSemin]

I don't think this will increase punching power much at all.

I think the guy is stop on if I understood him correctly:


1. Stretch pecs instead of making them stiff due to benchpressing

2. Shrug help with what is called shoulder snap

[Coach Foulds]

I don't think this will increase punching power much at all.

Im not exactly sure which part youre questioning... but think about it in terms of restrictions of force production

- tight pecs, rounded shoulders, poor posture, poor ROM, poor biomechanics = poor force production
- no lats, no platform to press off, poor force production

[AlexKid]

I think the guy is stop on if I understood him correctly:


1. Stretch pecs instead of making them stiff due to benchpressing

2. Shrug help with what is called shoulder snap

The results will be negligible barely noticeable.

Do you know what causes shoulder snap? What do you think causes it?

[AlexKid]

Im not exactly sure which part youre questioning... but think about it in terms of restrictions of force production

- tight pecs, rounded shoulders, poor posture, poor ROM, poor biomechanics = poor force production
- no lats, no platform to press off, poor force production

Having slightly rounded shoulders doesn't limit force production in any major way like you are suggesting equally correcting it wont result in any major improvement, boxers don't have overly hunched shoulders most of the time.

Most/ nearly all boxers have good back muscles already.