How to get the Punching Power?

 To maximize your punching power, you must choose the proper exercise to build the muscles most involved with a punch. A powerful punch involves contraction of two major upper-body muscles. In addition, a powerful punch involves the use of stabilizing muscles, including your abdominal, back and forearm muscles. The pushup is one of the best weight-training exercises for the most punching power.
Muscles Involved
The pushup is a classic weight-training exercise that involves many upper body muscles. Specifically, you contract your pectoral muscles and your triceps to push your chest away from the floor. The co-contraction of triceps and pectoral muscles closely mimics the movement used for punching. In addition, to keep your back straight during a pushup, you must activate your core abdominal and back muscles. Core stabilization is also involved in the most powerful punches.
How to Do a Pushup
You must properly perform the pushup to maximize your punching power. First, lie on the ground with your stomach facing down. Put your feet together and place your hands face down, even with your chest. To maximize your punching power, push yourself off the ground as fast as possible. Once your arms are fully extended, slowly return your chest to the ground without letting the chest touch.
How Often
You should perform the pushup exercise at least three days a week to maximize your punching power. For each workout, perform at least three sets of pushups. For each set, perform as many pushups as you can while maintaining the proper technique.
Supplemental Exercises
Individually isolating the muscles involved in a punch is also important in improving your power. Specifically, you should include exercises that isolate your triceps, such as triceps dips or extension; your pectorals, including pec flies and bench press; and your core muscles, such as crunches and back extensions. Adding supplemental exercises to your pushups workout will quickly increase your punching power. Give yourself at least one day rest between workouts to allow your muscles to recover and grow.