increase punching power/speed?

Question

any suggestion to strengthen my punching power/speed. i weigh 170 and 5'10 tall but have a 6'1 reach. plus im strong but i would like to get stronger punching power and speed.

Answer 1

I'd suggest working out your pectoral muscles (chest) and triceps (back of the upper arm), do bench presses and triceps extensions. Doing 3 sets of ten repetitions of the maximum weight you can push ten times (the standard for building most muscle mass) will increase your punching power, but for speed I would suggest using a punching bag and a speed bag regularly (ie every day). Try to to find a good balance between workouts that are short but intense, and longer workouts. The first will give you a better workout for maximum strength (building fast twitch muscle fiber), rather than stamina. If you work out less vigorously for a longer period of time you will build up more slow twitch muscle fiber, which is good for repeated flexing of the muscle ie. stamina.

If you don't own a bench press and don't want to buy one, I'd suggest push-ups instead.

Don't bother doing air punches with weights, they won't help all that much...

Answer 2

work out your arms and chest, do brench presses