How To Increase Punching Speed

Need to know how to increase punching speed? When it comes to learning how to increase punching speed, you will need to primarily develop the triceps muscles in your arms. The contraction of the triceps is responsible for the arm’s reach and, by extension, for its ability to punch faster. Conditioning this muscle is the quickest way to increase punching speed.

1. Medicine ball toss. Grab a medicine ball and lay on your back. Make sure the ball isn’t too heavy; it’s better to start out lighter, around 2-5 pounds, than go heavy right away and risk injury. Hold the ball above your chest with both hands beneath the ball. Push the ball into the air by extending your arms straight out. It’s helpful to think of this move as an old-fashioned chest pass in basketball. Be prepared to catch the ball on its way down (another good reason to start out light). Repeat for 10-12 reps for three sets.
2. Medicine ball slam. Another way to train your triceps and increase punching speed is to perform medicine ball slams. Standing straight with the medicine ball over your head, slam the ball to the ground in front of you. The ball should bounce a little, enabling you to catch it without bending your knees or bowing at the hips. If the ball doesn’t come to your waist on the bounce, bend at the knees, pick the ball up, and repeat the movement. Do this for 10-12 reps for three sets to begin.
3. Triceps extension. To increase punching speed, position an adjustable cable pulley at the top of the rail. Connect a straight handle bar. If your cable machine isn’t tall enough, place a bench in front of it and take a seat on the bench with your back to the rail. Reach up and grab the straight bar with a supinated grip. With your upper arms at a 45-degree angle to your head, extend your forearms until your arms are straight out in front of you. Release, then repeat for 10-12 reps at three sets. Make sure to use a moderate weight to begin and only later adjust if you’re not feeling challenged. This movement isolates your triceps and enables them to be trained efficiently.
4. Speed bag. One of the most tried and true methods in boxing to increase punching speed is the speed bag. Fitness gyms typically don’t have speed bags, but boxing gyms do, or you can order one online or at your local sports store and set it up in your basement or workout room. When working on a speed bag, start off slowly to get the hang and the rhythm of the motions and the back-and-forth of the bag. As you master the bag at slower speeds, pick up the pace and alternate your routines. Perform a round of punches with just one hand, then switch to the other hand, or use both hands at the same time.
5. Torso twists. Another important factor for increasing punching speed is the speed at which your torso can twist. When you punch, you don’t punch with your arm straight out from your side. A proper punch is thrown as the torso rotates toward the target. To condition your torso to twist with explosive speed, practice oblique work in the gym. You can use a medicine ball for this exercise by holding the ball with straight arms in front of you and turning your torso from side to side. Or you can use a cable and pulley machine. Set the pulley at shoulder height, attach a handle, grip it with both hands, and with your arms straight in front of you, practice twisting your torso in the opposite direction. To develop each side equally, switch sides and twist your torso in the other direction. Do this for 10-12 reps at three sets. Make sure to start out light and work your way into heavier weights.