5. Rhomboid row
YOU may notice that the rhomboid row is the only upper-body exercise to make it onto the list, which would tell you where the majority of true punch power really comes from (the lower body). But this exercise deserves its place. Rhomboid activation is shown to reduce injuries and improve posture. Most importantly activation of the rhomboid muscles decreases the tightness and overuse of the upper trapezius, lats and pec muscles, and ensures the upper spine doesn’t become excessively ‘arched’ forwards. This means that the boxer’s torso is able to rotate with a greater range, delivering the punch power created by the legs, up through the spine, across the shoulder and arm, and into the fist.

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