which muscles do i have to build to punch harder

At the risk of sounding cliche -- all of them. There isn't a muscle in your body that isn't exercised in the execution of a punch thrown with good technique.

Core, hips, pecs, bis, tris, quads, hams , even involuntaries (alright fine, the heart) -- all help in giving a powerful punch.
 
NanQuan-ista said:
At the risk of sounding cliche -- all of them. There isn't a muscle in your body that isn't exercised in the execution of a punch thrown with good technique.

Core, hips, pecs, bis, tris, quads, hams , even involuntaries (alright fine, the heart) -- all help in giving a powerful punch.
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Keeeyah!!! Nice answer
 
He has a point, but i think you were asking for a particular muscle and that would be the mighty serratus anterior :cool:

Pay attention to it and watch the digits appear on your ribs and in know time youll be able to punch the hardest of bricks ;)
 
matt, why the serratus anterior?

What most people think about this is that doing bench press and triceps work will increase punching power, since a punch is "a bench press movement" the truth is though, its not at all that simular. If you punch correctly the power will come from the hips, you will rotate, thats where the power comes from. I agree working the whole body will help, specially working the hips, explosive snatches, stuff like that perhaps. But also, rotation work, since that is the movement you do when you punch. A typical "fighter" rotation move is to use a cable station, take a cable in your hand, hold your hand in your guard like you would, and preform a hook punch, now, dont really move the arm, just put it out there and let the hips rotate like they would in a punch. while in a real punch you will be moving the arm more than in this exercise, not moving the arm ensures that the core is getting the work instead of the arm.
 
He's right about the serratus anterior, it's called the "boxer's muscle" because of the ability to protract the scapula. It helps get that last little bit of reach.

Don't forget about about the latissimus dorsi, teres major, or deltoids! At the same time, you have to practice punching harder and faster, and more explosively. How you practice determines your performance.
 
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yeah i get the serratus protracts the scap, but thats at the end of the movement, so its not really where the power comes from. Im not saying not to train it, but i think its more important to train where the power comes from.
 
Yes the serratus anterior is involved when punching. All muscles are more or less involved with punching. The SA might be most useful for finishing the punch and maybe the pecs/legs to initiate it...but it's really a whole package deal.

I find it funny how there's the same question posed in a thread in the BB section...I think it has to do with kids being off from school and having nothing else to do. lol
 
Dont forget karky that when you punch, if you were to just use your arm it would be a very weak one, but using your whole body produces a much lethal blow, that why the serratus is good. But as Chris and others said, its a whole package..
 
Instead of just trying to develop a particular muscle focus on developing the muscle groups involved in punching. It's not just the strength of the muscles but the ability to synchronize them properly (getting in the rotation like Karky said) and with power that enables one to punch hard. Accuracy helps of course. lol
 
practice keeping your wrist stiff so you can deliver a straight punch and not hurt your self i did that in a MMA match and it would of caused me the fight it it was the 1st or 2nd round.. luckly it happened in the 3rd. also beat a bag it helps alot!
 
in my opinion just do Full Body Workouts and yull eventaly get power and speed weather you want to or not.look the mucles you have to build to get a harder punch are these mucle group-1,your chest and your arm muscles so your fist get more power and endurense of the upper body.2,your abs,hips,entire back for even more power and just plian endurence for the entire body.3,your gluts and finalaly your legs for more power and endurence for your lower body

you see a punch is not just performed by just your arm or just your legs or even just your hips it is the act of useing your entire body to deliver a good,powerful proper punch
 
matt182 said:
He has a point, but i think you were asking for a particular muscle and that would be the mighty serratus anterior :cool:

Pay attention to it and watch the digits appear on your ribs and in know time youll be able to punch the hardest of bricks ;)
Click to expand...


thnx alot for that advice matt, ive been workin on that for a few months now and i rlly grew some fat wings there. my punches have become alot stronger now from working those.
btw everyone else's advice is greatly appreciated. ive been taking all of it to heart, especially rotating the hips and using your entire body from the legs and up, it rlly does contribute to a stronger punch, and its given me a huge boost in performance whenever i box with my friends. i can throw some heavy swings at a much faster rate and intensity than the last time i put up this post. now im just trying to work on my stamina so that i dont get as tired by the time a round is nearing its end :azzangel:
 
This topic is one of those you tend to see in several forums. Have you ever watched the rocky films where he would go round chasing a chicken and jog for a mile or two? Then the punching bag,press-ups etc? In martial arts the full hour workout before you start on the moves involves a full bodyweight workout (no targeting of specific muscles).

There is some talk about absolute strength and speed strength but it would be best for you to talk to your coach/instructor.
 
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