‘Punch Ups’ Build the Most Powerful Punch in the World!


The purpose of the exercise I am about to detail is strictly for punching power. This is not for getting into that bikini, or flexing in that mirror, this is so you can use that gnarly mitt on the end of your wrist to knock over the fattest elephant you can find. Period.
Most exercises are rather generic things, tune the whole body, maybe isolate a muscle group at best, and they are not designed for a specific function.
This exercise is designed for a specific function, and to define that function, let me ask you something. When you punch somebody…where do you feel the weight?
You feel the weight when you hit the target.
So why do you need to do a full push up?
A push up is like a punch, you extend the arm and support weight, but why support weight all the way through the punch? That, as will become obvious later on, might actually slow your punch down!
Don’t get me wrong, I am not disparaging a complete push up, I think you should do lots of them. They are good for the whole body. But we are talking about the punch here, and we are talking about the working end of the punch. We are talking about the end of the punch where the rubber grips the road, the foot hits the pedal, or, if you will, where the knuckles hit the ribs. Or jaw, or whatever.
That said, I want you to do your push up in the following manner.
Lay on the floor, keep your body like a plank, and push up to six inches from full extension, that is where your punching push, your ‘Punch Up,’ is going to start.
Push up to full extension, lower six inches.
Push up to full extension, lower six inches.
Got it?
Now, you are supporting weight at the exact peak of the punch, the place where the arm has to support sudden impact.
Want to jack it up?
Push that last six inches so hard your body rises six inches off the ground. When your fists slam down you are going to receive almost exactly the same jarring effect as a punch.
Now, a couple of things we want to be aware of.
It is best to do these push ups on your fists, and when you do so, wear gloves. You don’t want to abuse your knuckles, you don’t want to bruise them so that you can’t strike somebody, you want to build them up and use them.
Keep your body straight and like a plank. You will find as you do these push ups, that your core starts to burn. The core is incredibly important. This is the belly wherein the energy center for the whole body resides. All power comes form the core, so make that core strong, and never let it sag an inch.
Remember that it is your shoulders we are most concerned with.
Forearms are cool, as are biceps and triceps, but when you punch something the real shock goes into the shoulders. Think about what I am saying. Do some of these six inch ‘Punch Ups,’ and isolate exactly which parts of your arms take the shock.
You will find that the shoulders are the most important thing in the whole equation.
Okay, now comes the question…how many?
A lot.
I want you to consider something. Does a fellow who is going to run a marathon do fifteen minute sprints? No. He runs all day.
Yes, a punch is like a sprint, but to get the best sprint you are going to have to work those arms like a marathoner works his legs.
Obviously, start out slow, and spread them out over the day, and if you feel any pain at all in the shoulder joint, if it starts to stress, back off. We want to buildup the shoulder, not tear the rotator cuff or otherwise disrupt the working joint.
One thing to remember here is that we are not going for bulk. Bulk can actually work against you. If your arms are big and thick then there is more mass to move, and it takes more time to move more mass.
No, what we are going for here is density. Feel a marathoners legs and you will feel ungiving density. You simply can’t put your thumb into his muscle. That’s kind of muscle you want, and specifically in your shoulder if you are going to have a great punch.
Now, where is that pesky elephant?

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