15 Punch Harder Exercises to Strengthen Your Upper Body

Do you want to punch harder? Of course you do! Who wouldn’t want to unleash a powerful punch that sends their opponent reeling backwards? In order to punch harder, you need to have a strong upper body.

That’s why we’ve put together a list of 15 punch harder exercises that will help you build strength and power in your upper body. These exercises are simple but effective, and can be done at home or in the gym. So let’s get started!

15 Exercises to Help You Punching Harder

When it comes to punching harder, you need to have a strong upper body. That’s why we’ve put together a list of 10 punch harder exercises that will help you build strength and power in your upper body. These exercises are simple but effective, and can be done at home or in the gym.

So let’s get started!

1.Bench press

The bench press is a great exercise for building strength in your chest and shoulders. To do a bench press, lie on your back on a weight bench, with your feet flat on the ground.

Hold a barbell with both hands above your chest, then slowly lower it towards your chest. Press the barbell back to the starting position.

2. Shoulder press

Shoulder press

The shoulder press is a great exercise for strengthening your shoulders and triceps. To do a shoulder press, stand with feet shoulder-width apart holding a weight in each hand with your elbows bent 90 degrees so that the weights are near your ears.

Extend your arms overhead until they are straight, then slowly lower them back to the starting position.

3. Lat pulldown

The lat pulldown is an excellent exercise for strengthening your back and biceps. To do this exercise, attach a lat pulldown bar to the top of a cable machine, then sit down facing the machine with your legs straight out in front of you.

Reach up and grasp the bar with both hands, then pull it down towards your chest until your elbows are bent 90 degrees. Reverse the motion to return to the starting position.

4. Seated row

The seated row is another excellent exercise for strengthening your back muscles. To do this exercise, attach a cable row handle to the low pulley of a cable machine, then sit down facing away from the machine with feet flat on the ground.

Grasp the handle with both hands and pull it towards your midsection until your elbows are bent 90 degrees; squeeze your shoulder blades together at the top of the motion. Reverse the motion to return to the starting position.

5. Bicep curl

The bicep curl is a great exercise for strengthening your biceps. To do this exercise, stand with feet shoulder-width apart and hold a weight in each hand with your palms facing forward.

From here, slowly lift the weights towards your shoulders, keeping your elbows close to your sides. Once the weights reach your shoulders, pause and lower them back to the starting position.

 6. Triceps extension

The triceps extension is a great exercise for strengthening your triceps. To do this exercise, sit on a weight bench with your feet flat on the ground and hold a weight in your right hand with your palm facing inward.

Place your right elbow behind your head, then extend your arm until it is straight. Return to the starting

 7. Punching

Punching harder takes practice and dedication, but by incorporating these punch harder exercises into your workout routine, you’ll be well on your way to packing a powerful punch.

So get out there and start training! Your opponents will be sorry they ever stepped into the ring with you.

8. Plyometric push-up

Plyometric push-up

The plyometric push-up is a great exercise for developing explosive power in your chest and shoulders. To do this exercise, start in the standard push-up position with your hands slightly wider than shoulder-width apart.

Lower your body towards the ground, then explosively push yourself back up to the starting position.

9. Medicine ball slam

The medicine ball slam is a great exercise for developing explosive power in your entire body. To do this exercise, start by standing with feet shoulder-width apart and holding a medicine ball in both hands.

Raise the ball above your head, then explosively slam it down onto the ground as hard as you can. Pick it up and repeat.

10. Overhead throw

The overhead throw is a great exercise for developing explosive power in your shoulders, back, and legs. To do this exercise, start by standing with feet shoulder-width apart and holding a weight in both hands.

Raise the weight above your head, then explosively throw it forward as far as you can.

11. Kettlebell swing

The kettlebell swing is a great exercise for developing explosive power in your hips and legs. To do this exercise, start by standing with feet shoulder-width apart and holding a kettlebell in both hands.

Swing the kettlebell between your legs, then explosively drive your hips forward to swing it up to chest level.

12. Jump squat

The jump squat is a great exercise for developing explosive power in your legs. To do this exercise, start by standing with feet shoulder-width apart and holding your arms at your sides.

Squat down until your thighs are parallel to the ground, then explosively jump up into the air. Land softly and immediately return to the squatting position to prepare for your next jump.

13. Burpee

The burpee is a great exercise for developing explosive power in your legs, chest, and arms. To do this exercise, start by standing with feet shoulder-width apart and your hands at your sides.

Squat down and place your hands on the ground in front of you, then jump your feet back into a push-up position. Lower your body to the ground, then explosively jump up into the air. Land softly and immediately return to the squatting position to prepare for your next jump.

14. Mountain climbers

The mountain climber is a great exercise for developing explosive power in your legs and core. To do this exercise, start in a push-up position with your hands shoulder-width apart and your feet on the ground.

Explosively drive your right knee towards your chest, then quickly return it to the starting position. Repeat with your left leg. Continue alternating legs as fast as you can.

15. Skater hops

The skater hop is a great exercise for developing explosive power in your legs and core. To do this exercise, start by standing on your left leg with your right leg off the ground behind you. Bend your left knee and explosively jump to the right, landing on your right leg. Immediately jump to the left, landing on your left leg. Continue alternating sides as fast as you can.

Conclusion

So, there you have it! These are just a few of the many punch harder exercises out there that can help you develop explosive power in your upper body. Get out there and start training! Your opponents will be sorry they ever stepped into the ring with you.