HIGHT AND WIGHT

When I started a while ago I had a problem of a soft swing and any punching really worked my shoulders hard and they hurt afterwards. So I went back when I was better and started repetitive punches to the heavy bag, just short but sharp.

I stood feet forward shoulder width apart, and started doing repetitive punches to the middle of the bag crossing my punches to an imaginary spot in the middle of my bag. I started off doing 20 punch intervals of very quick punches, counting as I went. I got to one hundred and did that for a while.

Days later I noticed my punches getting harder and have kept this up since. It helps your shoulders develop power and your punches will to. A punches power is mainly your shoulder strength. The weight and aim behind those punches are the triceps, biceps and forearm muscles.

Hey, Guest!

I have to agree with hell_yeah. I do a similar excercise on the bag, and those short, sharp shots really to begin to generate power after some consistant work in this way. He's also right about the upper body muscles used in punching, but it's important not to forget your feet, legs, and core. A lot of punching power comes from proper form. Especially starting out, you should dedicate a lot of time to slow, calculated, shadow-boxing with an emphasis on punching technique. Don't let your heavy-bag get dusty by any means, cause bag work will help a great deal. But sloppy punches will not generate half the power that a punch with proper mechanics (leverage, momentum, etc...) will.

To increase hand speed: purchase some weighted aerobic gloves. At your size and weight, i would recommend 2lb weights or 2.5lb if you can find them. You don't want too much weight, just enough to get those muscles accustomed to working a little harder than they actually will without weights or with regular boxing gloves on.

So: Shadow-boxing, bag work, legs (especially squats and calf excercises), and core work. All those should improve your power.

Hope that helps!