There is an age-old argument within combat sports like Boxing and Muay Thai, regarding punching power. Some believe that it can be trained, while others believe it is a gift given at birth. While some punches are born with their power, there is no doubt that punching power can be increased through training. Today, we are pleased to share a guide on four bodyweight exercises to increase punching power.
1) Push Ups
Push-ups are a staple exercise for any combat athlete looking to increase punching power. The basic push-up strengthens your chest, shoulder, lats, and triceps – making it an effective way to improve overall upper body strength and power.
To do a “perfect” pushup, start by laying on the ground on your stomach. Extend your arms over your head in front of you. Slide your elbows down towards your hips until your upper arm and torso form a forty-five-degree angle. You then position your hands so they are directly underneath your shoulders, making sure to keep your arms in the same position. This will put you in a position to do a “perfect” push-up. Watch Jeff Cavaliere of Athlean X demonstrate this in the clip above.
2) Tactical Pull Ups
Pull-ups are a perfect exercise to use in conjunction with push-ups. Pull-ups work the muscles that push-ups do not, creating a synergistic effect when done in combination.
Tactical pull-ups refer to a specific type of pullup, popularized by Pavel Tsatsouline, who popularized kettlebells in America.
Tactical pull-ups are done while holding a hollow body position and without any assistance from the momentum generated by your lower body.
Start the tactical pull with a momentary dead hang. This ensures that you are using pure strength and avoids any kipping. Retract your shoulder blades and be sure to touch your neck, chin, or upper chest to the bar at the top of the pull-up. Control your descent from the bar, freefalling will decrease your overall strength gains from this exercise.
To increase your pull-up rep count quickly, try the Russian Fighter Pull-Up System, devised by Pavel Tsatsouline himself!
It is a four-week program, with six days on and one day of rest per week. It is not uncommon to double or even triple the amount of pull-ups you can do within a month. Below is a breakdown of the Russian Fighter Pull-Up System, assuming you can do five reps max currently.
- Day 1 5, 4, 3, 2, 1
- Day 2 5, 4, 3, 2, 2
- Day 3 5, 4, 3, 3, 2
- Day 4 5, 4, 4, 3, 2
- Day 5 5, 5, 4, 3, 2
- Day 6 Off
- Day 7 6, 5, 4, 3, 2
- Day 8 6, 5, 4, 3, 3
- Day 9 6, 5, 4, 4, 3
- Day 10 6, 5, 5, 4, 3
- Day 11 6, 6, 5, 4, 3
- Day 12 Off
- Day 13 7, 6, 5, 4, 3
- Day 14 7, 6, 5, 4, 4
- Day 15 7, 6, 5, 5, 4
- Day 16 7, 6, 6, 5, 4
- Day 17 7, 7, 6, 5, 4
- Day 18 Off
- Day 19 8, 7, 6, 5, 4
- Day 20 8, 7, 6, 5, 5
- Day 21 8, 7, 6, 6, 5
- Day 22 8, 7, 7, 6, 5
- Day 23 8, 8, 7, 6, 5
- Day 24 Off
- Day 25 9, 8, 7, 6, 5
- Day 26 9, 8, 7, 6, 6
- Day 27 9, 8, 7, 7, 6
- Day 28 9, 8, 8, 7, 6
- Day 29 9, 9, 8, 7, 6
- Day 30 Off
As you can see, the program works by slowly adding a rep each day. Over a month, this incrementally increases your ability to perform pull-ups. If you are unable to do five reps, a three-rep max program is just as effective.
- Day 1 3, 2, 1, 1
- Day 2 3, 2, 1, 1
- Day 3 3, 2, 2, 1
- Day 4 3, 3, 2, 1
- Day 5 4, 3, 2, 1
- Day 6 Off
- Day 7 4, 3, 2, 1, 1
- Day 8 4, 3, 2, 2, 1
- Day 9 4, 3, 3, 2, 1
- Day 10 4, 4, 3, 2, 1
- Day 11 5, 4, 3, 2, 1
- Day 12 Off
The three-rep max program is only twelve days, meaning you will see results even faster! Once you have completed the three-rep max program, you are ready to tackle the five-rep max program above!
3) Mike Tyson Push-Up
Mike Tyson used a push-up variation as a part of his daily training regimen. These rocking pushups undoubtedly helped him increase his knockout power – incorporate them into your own routine to see impressive results!
The Tyson push-up, also known as a rocking push-up, is a variation that can be done to increase power and endurance.
You begin in a normal push-up position but with your feet against a wall. This provides extra proprioception and makes it easier to stack your hips.
Start by rocking your body over your legs, keeping your knees off the ground and at the same height for the entire duration. Your butt will almost touch the wall behind you when done correctly. Your arms should be stretched out in front of you, with your body shape resembling a child’s pose from yoga.
Rock your weight forward and perform a push-up. At the top of your push-up, you rock your weight back once more to begin a new rep. This exercise should be done with a straight spine and a braced core. You can even hold a hollow body position to add to the difficulty!
4) Hindu Squats
Your lower body is what generates the bulk of power for any punch and Hindu Squats are an underrated tool for supreme leg strength. This exercise can be done anywhere and adjusted to fit your individual training needs.
From a standing position, you will have your arms stretched out in front of you. Row your arms backward and extend them downwards, parallel to your legs, as you drop into your squat. At the bottom of your squat, raise your heels and come onto the balls of your feet. As you return to a standing position, extend your arms in front of you once more and use the momentum to stand up.
The Hindu Squat can be done for strength endurance, which will allow you to throw harder punches more often, or for explosive strength, which will allow you to throw a single punch harder. In addition, the Hindu Squat will strengthen the connective tissue in your legs, making your footwork even more crisp and effective.
Conclusion
Punching power is the most sought-after attribute in boxing and Muay Thai, we hope the above tips help you optimize your own power! Let us know which tip helped you the most and if you would like to see more content to increase your punching power! Happy Training!
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