Every man should be able to stand up for himself and his loved ones. Therefore, many are interested in the question of how to increase the power of a punch with a fist, because one strong and accurate punch can decide the outcome of a fight, sending the opponent into a deep knockout. What determines the force of a punch with a fist and how to increase it? You will learn about this later in the sequel.

What determines the force of a punch with a fist?

Before answering this question, let's recall from the school physics course what force is. So, force is the mass of the body multiplied by the acceleration. It turns out that in order to increase the force of a punch with a fist, we need to increase muscle mass or the speed of impact, or better, both.

However, this is not all. The power of the blow depends on the accuracy of the blow, as well as on whether you know how to fully invest in the blow, that is, to invest in it all the mass of your body. If the blow is not accurate, then the force of such a blow will be small. It's the same if you don't fully invest in the punch. You can often see newbies trying to hit streak quick strikes... Of course, the power of these blows is scanty, since a beginner does not know how to invest in a blow.

How to increase the force of a punch with a fist?

After analyzing the information on this topic on the Internet, I found that most often in order to increase the force of the blow, it is recommended to train the target muscle groups that are involved in the blow with the hand. Like, train the muscles of the chest, deltas, triceps and everything will be in order. However, in order for the blow to be really powerful and crushing, it is necessary to use maximum amount muscles. Only the coordinated work of a large number of muscles will allow you to put all your weight into the blow and, subject to high speed and accuracy, will provide the maximum impact force.

Of course, in order to deliver the correct striking technique, you will need a competent and experienced coach who will point out your mistakes and help you correct them. However, in order to increase the force of your punching, you do not need to train with a trainer. With the help of special exercises that can be performed both in gym, and at home, you can significantly increase the force of impact.

Exercises to increase punching force

There are a huge number of exercises that can be used to increase the force of a punch. Some of them, such as bench press, bench press narrow grip, push-ups on the uneven bars and others, that is, strength exercises to target muscle groups, only indirectly affect the force of the punch. This does not mean at all that it is not worth doing them. You can significantly increase the power of the blow by performing only these exercises at an explosive pace. However, today I will tell you about special exercise to increase the force of the blow with the hands.

Sledgehammer blows on a tire

This exercise is most effective for increasing the force of a punch. With this exercise, you will learn how to fully invest in a punch thanks to the coordinated work of all muscles. Sledgehammer blows on the tire develop truly crushing blow... Moreover, this exercise will be useful not only for drummers, but also for wrestlers.

As you can imagine, you will need a hammer and an old tire to complete this exercise. I advise drummers to use lighter sledgehammers (8-10 kg). Wrestlers can use heavier sledgehammers. It is better to bury the tire halfway into the ground so that it stays in one place.

The wrestlers should hold the sledgehammer by the end of the handle, and the drummers should hold the sledgehammer by the end with one hand, and the other approximately in the middle of the handle. This position of the hands will maximize the increase in the power of the throws for the wrestlers and the power of the blow for the boxers.

The number of sets and reps will depend on the goals set, the weight of the sledgehammer and the fitness of the athlete and other individual characteristics. Aim to hit the tire 100 times with the sledgehammer in one go. Optimal amount sets 2-4.

Blowing a sledgehammer on a tire is hard exercise, with which you will learn to use a large number of muscles during the impact, from the legs, back and ending with the arms. This will greatly increase the strength of your punch.

For athletes involved in various martial arts, a well-delivered blow is important. In this article, we will look at what impact power depends on and how to train correctly to achieve the desired result.

What determines and which muscles are responsible for the force of the hand blow

Impact force in simple words is the body weight multiplied by the speed of movement. In this case, the mass of all the muscles involved is important, not just the arms. Let's figure out which muscles of the body are involved during the punch:

• legs(calves, quads, hips) - when striking, you need a good fulcrum, push and turn, balance, forward movements that will provide speed;
• abs and back muscles- allow you to maintain balance, transfer energy and directional force lower limbs in the shoulder and hand, restrain the recoil from the blow;
• thoracic region- this is endurance, which affects the time of keeping hands on weight during a prolonged fight;
• arms (shoulder and forearm)- their flexion and extensibility is more important in order to be able to switch to defense in time after a blow. The arms transmit the speed and force of the whole body. The forearm is responsible for correct position fingers clenched into a fist. The stronger the forearms, the more firmly the bones of the fingers are fixed and, accordingly, the less risk of injury.

Hand punch strength exercises

To develop the necessary strength, there is a set of training. Let's consider in detail how and what muscles to train: examples and execution technique.

Hitting the ball

To do it you need space and a heavy one is better basketball... Execution technique:

1. Legs shoulder width apart, body straight.
2. The ball in the hands is raised above the head.
3. With maximum force, you need to hit the projectile on the floor, catch it after the ball springs back.
4. Repeat the action at least fifteen times.

Jump Squat

Squats can be started without weighting, then you can perform actions with additional weight in your hands, for example, with dumbbells. Technique:

1. We stand straight, arms freely along the body, feet at a step width.
2. We do a squat until an angle forms between the thigh and knee joint 90 °.
3. From this position, jerk the body upward, raising straight arms above the head.

Video: jump squats This exercise, like those described below, is performed as many times as the level allows physical fitness... In the course of regular training, sets and approaches are increased.

Pull-ups

When training for the development of impact strength, unlike conventional ones, the setting of the palms is wider than the shoulders. Best result is achieved if the load is increased by performing the action with weights.

Push-ups with claps

This plyometric action is used in training. professional athletes(gymnasts, bodybuilders, boxers) for the development of speed and endurance of muscle tissues. Sequencing:

1. IP - lying emphasis.
2. As we inhale, we bend our arms, approaching the floor.
3. As you exhale, we push off the floor with force, making a clap with our palms.

Video: push-ups from the floor with claps: technique and nuances

Power outputs from the bar

A strong jab or hook is, first of all, a sharp movement, imperceptible to the opponent. Next exercise will help you develop your speed and sharpness. We carry out according to the following scheme:

1. IP - "plank on the elbows".
2. Briskly, forcefully push the body out in a palm stand.

Hannibal push-ups

The next lesson, in addition to training almost all the muscles in the body, develops a sense of balance. Instructions:

1. Get into a lying position.
2. Raising your body on your palms, at the same time, jump with your feet towards your arms.
3. Standing on your feet, touch your knees with your palms.

Video: Hannibal push-ups, how to learn

Reverse push-ups

Reverse push-ups are performed using sports bench... Sequencing:

1. Stand with your back to the bench.
2. Place your palms on the edge of the bench.
3. Bending and unbending your elbows, perform torso lifts.

Dash

Training with kettlebells develops the muscles responsible for flexion and extension very well. Dash instructions:

1. On an outstretched arm, place a kettlebell between the feet.
2. Keep your back straight.
3. With one jerk, you need to raise your hand with a kettlebell above your head.

The exercise is similar to the previous one, but there is a difference: in the snatch, the kettlebell is thrown back over the head on the shoulder, and then thrown upward with a sharp push.

Lifting the kettlebell up from a sitting position

This set, in addition to strength, develops balance. Execution technique:

1. With the projectile on the shoulder, squat down with the knees fully bent.
2. To maintain balance, the free arm is extended in front of you.
3. Lifting weights, fixing for a couple of seconds.
4. Repeat to the other limb.

Did you know? The Samoan boxer David Tua is considered the record holder for the power of the blow; the strength of his hook in kilograms is calculated at 1300.

Lifting the kettlebell forward

This action is similar to the "snatch" exercise, but during the snatch the kettlebell is raised to chest level and fixed in this position. At correct execution the angle between the body and the arm extended with the projectile will be 90 °.

Lifting the kettlebell from a lying position

In this set, you can help yourself while doing it with your free hand. Execution technique:

1. Lying on your back, raise your hand with a projectile up.
2. Without changing the position of the hand, they begin to lift the body.
3. The lift is performed by bending the legs in turn.

Video: lifting a kettlebell with one hand from a prone position

Sledgehammer exercises

An activity such as stuffing tires can increase the muscular endurance of all the major muscles in the body. Helping to lift heavy weight, legs, buttocks, back work. All you need is a sledgehammer or a hammer with a comfortable weight for you, an old car tire. You will have to do it on the street, after digging the tire halfway into the ground to fix it.

The scheme is as follows:

1. Standing directly in front of the tire, wrap your palms around the handle of the projectile. One palm is closer to the striking end, the other is in the middle of the handle.
2. When swinging your arms, turn your feet in the direction of the swing.
3. On impact, we take a half step forward, then back.

A similar exercise can be performed while standing straight without turning the body or by changing the position of the palms: grasping the sledgehammer with both palms with a small distance between them.

Video: working with a sledgehammer - developing impact power

There are many exercises for developing explosive punch, as well as training recommendations. Let's consider some of them:

1. Exercises with an expander develop the hand and finger muscles well. In this case, the workout should be daily, choose a hard simulator.
2. Jumping rope strengthens the legs, abs, back muscles. The higher the legs are raised, the more effective the workout.
3. Working on the feet is a great activity for developing speed and agility. The same goes for shadow boxing.
4. In addition to the above types of push-ups, push-ups on fists are also effective.

Did you know? The most ridiculous blow in boxing is considered to be swing - while it seems that the boxer is just waving his arms like a windmill. Although heavyweight Shanon Briggs thanks to swing managed to win forty-five victories by knockout, while in the first round of the fight.

Punching Technique Tips:

1. In the stand, keep your knees slightly bent, this will allow you to distribute your own weight.
2. The feet are always turned in the direction of the hand movement (right fist - right leg).
3. If the contact with the opponent is as close as possible, the turn in his direction with the whole body will give great strength and speed. In this case, you do not need to lean forward.
4. By pulling your fist back, making a strong swing, you thereby warn the enemy about your intention.
5. The fist during the impact should be compressed as much as possible.

In conclusion: only regular training and adherence to the rules during classes will give over time desired result... Remember that you need to train all muscle groups, all movements on impact should be coordinated, simultaneous.

Instructions

In most cases, the force of the blow depends on the technique of the blow, the state of the muscles, and genes. First of all, you need to at least learn the basics of technique, strike, so that it makes sense to increase the speed and power of the strike. So, let's start with a warm-up. We stretch our arms, shoulders, chest muscles, back, legs. As you know, the strength direct blow comes from the triceps. But depending on how the impact changes, other muscles are also connected. Let's take a side kick - hook as an example: it mainly involves the triceps and chest muscles. And, for example, in the lower stroke - - biceps, triceps, chest muscles, as well as back muscles, are involved. The entire force of the blow depends on the legs, and only then the muscles of the arms are involved.

After this small excursion into theory, we can go directly to the exercises. Let's start the first exercise for a direct hit - push-ups on the palms, narrow setting... This exercise uses the triceps muscles, which are part of the major muscle group for speed and punching force. You need to put your palms in such a way that a triangle forms between them. In this case, the palms should be parallel to the chin. When pushing up, touch the forehead to the area of ​​the triangle.

Now we turn to the second exercise - push-ups on fists, narrow setting. In this exercise, we again have triceps working. We put our fists together, parallel to the middle of the chest area. In this way, we do push-ups, while spreading our legs shoulder-width apart.

Next, we perform push-ups on our fists in a wide position. In this exercise, in addition to the muscles of the arms, the muscles of the chest are also involved. By pumping the muscles of the chest, respectively, we increase the strength and speed of the side impact. We spread our arms as wide as possible, put them on our fists and begin to push up. Push-ups should be done as deep as possible so that the muscles work optimally. The best way to do deep push-ups is with three chairs. We put 2 chairs parallel to each other for the arms and 1 for the legs. And so we do push-ups, lowering the torso as deep as possible.

Now we take dumbbells weighing 2-3 kilograms. You don't need to take to get started more weight so as not to damage the joints. And we are fighting with a shadow, 200 strokes of straight, side and uppercuts.

Then we take the rope and start jumping as quickly as possible, preferably at least 3 minutes. Performing this exercise, we pump the calves and feet, from which the impact force directly comes. If you do not have a rope, you can jump without it, steps forward, backward, right and left.

Push-ups should be performed smoothly, at an even pace and to the limit, until the hands tremble from overload. As you know, in all sports, doing something beyond their capabilities, thereby they expand. So, we did a few series of push-ups plus jumping rope. After that, be sure to devote 20-25 minutes to hitting the pear. Moreover, the work with the pear should also be smooth. It is not worth hitting her with all her might and as quickly as possible. To relax the muscles that have worked, you need to spend a couple of rounds with a pear.

Listed in the Guinness Book of Records belongs to Mike Tyson, but both athletes and ordinary people are asking the question of increasing the force of a punch. In the absence of any means of self-defense, your hands remain your main weapon.

Before proceeding directly to classes, you need to figure out what determines the force of a punch with a fist? As physics says, force is the mass multiplied by acceleration. This means that the impact is influenced by the following factors:

1. Application speed.
2. The mass of the hand to be applied.
3. Body mass.

Therefore, you will have to train everything that is indicated above. For strength training Exercises that use weights work well. It is important to understand which muscles are working on impact. Since only some of the muscles are involved, focus on the workers.

How to apply correctly

You need to take a position, lower your chin down and press. Hands should cover your face, and your knees should be slightly bent.

Then we clench our fingers into a fist, push off with our back foot, increasing the speed of the hand and throwing it out, turn the shoulder 180 degrees. The development of the force of the blow depends on its correct application.

Strength training for the chest

Push-ups with claps

In this exercise, almost all the load is carried out on pectoral muscles and triceps. The wider the arms are spread, the less the load of the triceps is.

In order to begin the exercise, take an emphasis, lying down and spread your arms slightly wider than shoulder-width apart.

Keep your legs and back straight. To enhance the effect, you can tip your feet onto a bench. This will shift the load to the upper chest muscles.

Dips on wide bars

The main load during push-ups on such bars occurs on the chest, the secondary load is distributed between deltoid muscles and triceps.

It is necessary to take the starting position, after which, tilting the body and pushing the elbows apart, go down.

This must be done while inhaling. To avoid injury, do not make sudden movements or jerks.

Wide grip bench press

It is necessary to lie horizontally on the bench and press the barbell from the chest, grabbing the bar with a wide grip.

To create stiffer support, squeeze your shoulder blades and tighten your upper back muscles.

This exercise significantly expands chest and increases the width of the shoulders. Bodybuilders actively exercise in the same way.

Strength training for triceps

Push-ups on narrow bars

One of best exercise affecting the triceps. The technical part of the execution is no different from push-ups on ordinary uneven bars.

The whole point lies in the position of the body, it must maintain an upright position. The elbows should be firmly pressed to the body.

Only under such conditions will the load on the triceps be maximized, and it will be easier and faster to gain muscle mass.

Bench press with a narrow grip

It is actively used by athletes for strength training of triceps.

Most of the load falls on their long head, it is the most massive.

Try not to help yourself with your chest when doing it, as it will take some of the load.

It is important to consider! The grip should in no case be narrower than shoulder width. This will not add efficiency, and the risk of injury increases significantly.

Delta Strength Training

Lifting dumbbells through the sides

The exercise is characterized by a hellish burning sensation in the middle of the shoulder. The influx of load during execution falls on the middle beams.

The exercise is isolating and needs to be incorporated into your workout routine. It is best done with light weight.

The number of repetitions can vary up to 25 times. The accuracy of execution plays a much greater role, which is impossible with a large weight.

Lifting dumbbells in front of you

The exercise is also isolating. Most of the load falls on the anterior deltoid muscles.

The technique for performing the exercise is almost identical to the previous one. You can do it with both hands at the same time, or separately. Raising only one hand will make it easier for the brain to work, and the load will be felt stronger.

Development of speed

You can develop speed with similar exercises:

1. Jumping punches. Jump, then while in the air, make a series of blows. They should be straight.
2. With dumbbells or weights. Strikes are suitable both straight and side. The weight of the dumbbells must be chosen correctly, they must not be too heavy. A weight of 0.5 to 1.5 kg will work well.

As it turned out, it is not so difficult to train the power of the blow. Doing the above exercises regularly will make the muscles more massive and the punch faster.

If you are engaged in any martial arts or just want to stand up for yourself and your loved ones in street fight then lightning fast and swipe you just need it. Some people are given such a blow by nature, if you are not one of them, then you need to increase the strength and speed of your blow. The following will help you with this. effective exercise and valuable tips for increasing strength and speed.

As you know, the force of a blow is measured in kilograms, a blow with a force of 250 kg is enough to discourage an opponent from fighting, but to knock him down will not be enough. But for us than more strength blow, the more profitable. What is needed to increase the force of impact? To begin with, you need to hit correctly, when hitting, it is necessary that not only the hand is in motion, but also the body and legs. The body must be rotated in the direction of impact. Also, legs, when hitting, you need to take a small step forward, if you hit with your left hand, then this should be left leg, and if right, then the right leg. It should be noted that these steps are obtained if only single strikes are performed, but if this is a combination of strikes, then you simply will not have time to do the steps. Don't forget about the rack. The first thing a boxer is taught is the correct stance. And, as you know, boxers have the strongest blow. And so, to begin with, it should be said that the stand is the most comfortable position for the boxer, which he needs to perform any action for attack or, conversely, for defense. The rack should provide good overview and at the same time be an obstacle for the enemy to perform any actions. The left-hand rack meets all requirements.

It is best to start learning the stand near the mirror, at a distance of 2 - 2.5 meters. One of better ways increase the power of impact, this is shadow boxing. This requires 3.2.1 kg dumbbells.

For starters, take 3 kg dumbbells. Deal with them for about 20 strokes. Then take 2 kg dumbbells, also 20 strokes, then 1 kg. After all, we apply 20 blows without dumbbells, you will feel that your hands have become wadded - this is normal.
Same way in a good way push-ups are increases in hitting. But not just push-ups, but push-ups with fists or claps.

The same pull-ups or push-ups on the uneven bars help a lot. Swimming also helps to increase the force of the blow; during swimming, all muscles are strengthened. But for us, the main style is crawl.

Another feature of a strong blow is that it is necessary to hit through the target, it is not necessary to stop the movement of the hand after the blow, on the contrary, the movement must be continued. So the blow turns out to be stronger and repulsive to the enemy. With such a blow, the percentage of the fact that the enemy will lose balance and fall more than with a lashing blow. Great importance also has the way the fist clenches. It is necessary to start clenching the fist from the first phalanges of the fingers, so that there is less empty space between the fingers and the phalanges of the fingers.

And to increase the speed of the blow, the same shadow boxing will help, only this time for speed. It is necessary to perform a series of blows or the same blow several times, but at high speed for 5-10 minutes. You can also purchase special hand weights or sew by yourself. They are shaped like gloves, but with pockets that contain metal plates. The number of plates can be adjusted, removed or added, depending on physical condition... There is also such a problem that the hands begin to ache from hitting the pear. So that you do not feel pain during the impact, the skin needs to become rougher and the bones of the hand get used to the impact, for this you need to do the following, take an ordinary pile and attach it to the wall. Every day, for 15-20 minutes, perform a series of blows, and then tear out several pages from the pile. This is how your hands will be “tempered”.

Train hard and you will definitely succeed. Good luck and success.