YOUR upper body needs to be strong to transfer power through the fist and deal with high impact forces. Despite its importance, you should take care when training your upper body for two reasons.

  1. Poor shoulder mobility can alter technique, causing different activation patterns we don’t particularly want e.g. increased activation of the lower back and anterior deltoids (front of shoulders), which are high risk injury areas.
  2. Unwanted muscle size of the arms and chest could slow down punches due to an increased mass and relatively poor function.

Press-ups have been performed by many generations of boxers.

Pressing exercises can develop the pectorals, deltoids and triceps which are important for producing hand speed and ‘stiffening’ upon impact.

Straight punching requires a horizontal extension of the arms, so the horizontal press seems to have an obvious transfer. However, boxers should take care with technique and progressing these exercises due to shoulder mobility issues.

This guide will help you use pressing exercises effectively.

The bench press requires good strength, mobility and movement patterns. You might need extra time to develop these qualities due to poor shoulder mobility and core instability. Having these issues might cause the wrong muscles to be used during pressing exercises.

These exercises will help you engage the correct muscle groups for strong, effective pushing action.

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