Pushups That Increase Your Punching Speed

The best fighters know that punching comes from the entire upper body, not just the arms. Pushups strengthen the whole upper body but emphasize the chest, arms, shoulders and core. The muscles you use to do pushups are the same as those used for punching. Doing certain pushups quickly builds speed, stability and strength that translates to faster and more effective strikes.

Plyometric Pushups

Plyometric pushups make your arms stronger and faster so that you can punch quicker and harder. Speed comes from relaxed muscles. Tense muscles don't deliver the same explosion as relaxed muscles. When you start this exercise, begin from the downward position of a pushup with your chest inches from the floor but keep your arms relaxed. Pull your shoulders back in this position. Then push up quickly and with enough force that your hands leave the ground with your arms straight. When you land, flex your elbows and lower your body back to the floor. Make sure to pull your shoulders back each time because punches require you to quickly retract your arm as well as quickly extend the arm forward.

Advanced Plyometric Pushups

Advanced plyometric pushups challenge you to move even quicker and with more power. Instead of just pushing yourself into the air, which is hard enough, you clap your hands together before landing. This means you have to move faster and generate more force to get yourself higher into the air. Once you can clap your hands in front of your body, add an additional clap behind your back. Follow the same directions for the starting and ending positions as the basic plyometric pushup.

Tricep Pushups

Tricep pushups develop strength and speed with the elbows in a different location than plyometric pushups. The elbows are close to the body, which mimics punches like jabs and wing chun kung fu punches that extend straight forward from the center line of your body with the fist vertical. These punches use the triceps more than the chest because the elbow points toward the floor instead of out to the side like chest pushups. When performing tricep pushups, move your hands closer than shoulder-width apart and start with your arms straight. Flex your elbows and squeeze them toward your sides as you lower your chest toward the floor. Press up again. Make both your lowering and raising motions at a fast tempo. Quickness through both the drawing back and pressing forward is important to increase jabbing speed.

One-Arm Pushups

Fighters rarely deliver two punches at the same time. The stabilizer and core muscles of the upper body brace the torso against the impact of delivering a punch from one side of the body. One-arm pushups build stability and strength with only three points of contact with the floor. More stability equals more speed because your movements are smoother. To perform one-arm pushups, center one palm under your chest on the floor with the other arm behind your back. Spread your feet farther than shoulder-width apart. Bend your elbow and lower your body while keeping the shoulders level. Work both arms.