Coach Benj

PRESSING EXERCISES FOR BOXERS 🥊💥

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Press-ups alone aren’t enough to build real pressing strength ❌

If you want to develop force 👉🏽 you need load.
Dumbbells, barbells, progressive overload ✅

Research shows stronger links between upper body explosive qualities and punch force than just max bench strength alone 💭

BUT…
Strength is still the foundation.

👉🏽 More force potential = more force expressed quickly

It also helps build tendon + joint robustness to handle the high-impact demands of boxing 💥

👉🏽 Include at least 1 horizontal pressing exercise each week

TOP 3️⃣ STRENGTH + POWER EXERCISES FOR BOXERS 🏋️‍♂️🥊🔥

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As part of our strength program, we always include 1x hinge compound lift to build lower-body strength and power qualities 💥

Improving force production + rate of force development has a direct carryover to punch force and explosiveness 🥊🔥

Use these 3 variations in your training 👇🏽

🏋🏽‍♂️ STRENGTH
The trap bar deadlift is a key tool to build lower body strength. It keeps you in a more upright position, reducing spinal loading and allowing intent.

💥 MAX STRENGTH
Using partial range deadlifts helps you move heavier loads by limiting range. Perfect for when progress stalls or when we need high loading in short fight camps.

🔥 STRENGTH-SPEED
In later camp stages, we want to move heavy loads fast. Using bands for accommodating resistance increases acceleration + intent — developing explosiveness and rate of force development.

✅ Add one of these lifts into your training
📊 3–5 reps | 3–4 sets

TEAM IIS 🇮🇳🥊💥

Massive shoutout to the boxers and support staff at for their recent success at the COAS Cup 👏🏽

🥇 6 Golds
🥈 2 Silvers
🥉 7 Bronzes
🏆 Best Female Boxing Team
🏆 Best Female Boxer
🥊 All-round great performances

A pleasure to support! 💪🏽

UPPER BODY POWER SUPERSET FOR BOXERS 🥊💥

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Use this upper body superset to develop both force and velocity 🔥

1️⃣ Isometric Bench Press
3s hold x 3 reps

This exposes the upper body to maximal force by pushing against an immovable object. It can also create a potentiation effect, helping enhance performance in the second exercise.

2️⃣ Banded Med Ball Chest Throw
5 reps

A great exercise to develop upper body power and rate of force development. Ideally performed with a partner to overload the eccentric phase and increase the use of elastic energy. The bands also help ensure acceleration through the full movement.

🔄 Complete 3–4 total sets

3️⃣ CONDITIONING METHODS BOXERS SHOULD AVOID 🥊❌

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POWER ENDURANCE BAG WORKOUT FOR BOXERS 🥊💥

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This is a great option before returning to sparring, as it helps push heart rate to the high intensities needed in a fight 💥

It can improve your ability to sustain high-intensity efforts 🫀 while also teaching the muscles to repeatedly produce fast, powerful actions 💥

Here’s the workout ⬇️

💥 20s power shots
😴 10s rest
⚡️ 20s combination punching
😴 10s rest

🔄 Repeat for 4 rounds total (4 minutes)

🥊 1 minute active recovery focusing on defence and footwork
😴 1 minute complete rest

✅ Complete 3–4 total sets

boxingconditioning

5️⃣ MISTAKES I MADE AS AN AMATEUR BOXER 🥊❌

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Before coaching, I was fortunate enough to compete as an amateur boxer, gaining invaluable experience and a deep understanding of the sport 🥊

One of the biggest gaps I always felt I had was understanding how to train for optimal performance 👉🏽 exactly what pushed me into coaching.

SWIPE ➡️ to see some of the mistakes I used to make for you to avoid ✅

TOP 5️⃣ PUNCH POWER EXERCISES FOR BOXERS 🥊🔥

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Punch throw variations are a great way to develop explosive upper body qualities 💪🏽⚡️

Arm momentum is a key contributor to punch impact force ➡️ think fast car, big crash

That’s why upper body ballistic work can be so effective for improving rate of force development and arm velocity ⚡️

These exercises also involve contribution from the lower body and torso rotation — helping improve rotational power, energy transfer, and overall power output 👊🏽

Add some of these into your training and give them a go ✅

THE SCIENCE BEHIND PUNCH POWER 🥊💥🔭

Some interesting internal data when assessing punch power and the physical qualities that drive it…

Peak force matters ✅
But it’s not the full picture.

👉🏽 Lower body impulse showed the strongest relationship

Impulse = force × time

Meaning it’s not just how much force you can produce —
👉🏽 it’s how much you can apply, fast.

This highlights the importance of maximising force within the short time constraints of punching.