Boxing requires speed, high levels of cardiovascular fitness and serious punching power. You can develop the power of your punches to increase knockouts by following a resistance-training regimen, including bench presses. Using sport-specific exercises can add more explosiveness to your jabs and hooks.
Benefits
As your muscles become accustomed to moving heavier weights, your punch speed improves. Dealing out faster blows means increased punching power. Your anaerobic fitness also improves by following a consistent resistance-training regimen, which helps condition a boxer for short, intense flurries of activity. Anaerobic activity consists of brief, intense bursts of exercise followed by rest periods.
Straight Punching
Straight punching with a dumbbell develops your left jab and straight right punch, according to BodyBuilding. Grasp two 5-kilogram dumbbells and stand up straight, with your arms at your sides. Move your arms up so your palms are facing the sides of your face. Push one arm out at a time, mimicking a punching motion. Do three sets of 10 to 15 repetitions. Rest one minute between sets, similar to a competitive boxing match. The movement develops power in the arm, chest and shoulder muscles.
Bench Press
The bench press develops strength in the chest, shoulders, triceps and biceps muscles, increasing upper-body power, according to ExRx. Lie flat on a bench. Grasp the barbell with a shoulder-width grip, pushing the bar up until your arms are fully extended. Slowly lower the weight until the bar touches the middle of your chest. Press the weight upward until your arms are fully extended. Do three sets of 10 repetitions, resting one minute between sets.
Military Presses
Military presses, or shoulder presses, increase punching power by developing shoulder strength. The exercise also helps you guard against heavy blows from an opponent. Sit on a bench, grasping a set of dumbbells. Press the dumbbells upward until the weights are overhead. Slowly lower the dumbbells to shoulder level. Perform three sets of 10 repetitions. Rest for one minute between sets.
Tips
Before starting a resistance-training regimen for boxing, consult a physician. Warm up for 10 minutes with a light jog before resistance training. This brings blood into the muscles being exercised.
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