A punching workout may appear to be an exercise for the arms, but using a punching bag actually involves all of the muscles in your upper body. A heavy bag can provide a resistance workout for the torso and arms, but don't use a speed bag, as it doesn't offer enough resistance to build muscle.
Biceps, Triceps and Chest
The biceps, triceps and chest are involved in every punch you throw, since you engage them when you extend or retract your arm. Even with short-range punches, such as a hook, the impact of your fist on the punching bag forces these muscles to work while the arm is only partially extended.
Shoulders
Most punches involve your shoulders peripherally, but you can engage a shoulder more intensely by rolling the shoulder as you throw your punch. Boxers use this motion to protect their heads when punching because it raises the shoulder to ear level. Hooks and straight punches are good candidates for this action, as the motion naturally fits with a shoulder roll.
Back
As with your shoulders, most punches engage your back muscles a little. Hooks and uppercuts can engage these muscles intensely. When working your back with a punch, do your best to move your arm as little as possible. Instead, consider your arm a tool that you swing by moving the muscles in your back.
Core
Your abdominals, obliques and lower back rotate your upper body and lend power to any punch you throw while engaging these muscles. A skilled fighter automatically twists his core to drive a punch, viewing the punch as pushing his arm with his core rather than reaching towards an opponent with a fist. Throwing powerful punches this way engages and works your core muscles and provides greater resistance to the other muscles involved in your punch.
References
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
- "Brawn;" Stuart McRobert; 1999
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