How To Do Punching With Weights Properly

Your fists move quicker if you have strong muscles, so punching with weights is a great deal.

Punching with hand weights or dumbbells increases the stress on your arms.

It helps your muscles grow and improve the speed and power with which your arms and hands land punches.

Weight significantly improves sporting performance – the more the reason why athletes are always lifting weights.

And the psychology of punching is interesting because a well-thrown punch requires more than just your arms. This is despite the fact that it may appear that way from outside.

As your foot digs into the ground, your body moves through your legs, back, torso and shoulders before exiting via your arm.

Hand weights place the bulk of the weight on your forearms and shoulders, adding flavour to punching with weights.

So, how do you do this exercise?

  • Hold a dumbbell in each hand while you stand with your feet hip-width apart.
  • Flex your knees.
  • Put your torso in a sideway position and step forward with your left foot
  • Keep your back foot at a 45-degree angle.
  • The palms of your hands should face the sides of your face as you raise your arms.
  • Return to the starting position by punching with your right arm.
  • Repeat step 5 on the other side.


Punching with weights primarily engages the following muscles.


Besides providing support and mobility, the shoulder muscles aid in shoulder stabilization and arm range of motion.


The triceps’ primary role is to extend the elbow joint.


This group of muscles protects and supports your spine while also supplying a solid upper body and back.

Lats also aid in the shoulder and arm movement and gives you a good posture.


A whole new world of possibilities opens up when you incorporate punching with weights into your training.

Therefore, expect the following benefits.


Weight-based boxing is a terrific approach to getting a stronger, and more powerful punch. Practising with dumbbells in your hands helps your body get used to increased weight and build up the strength to deal with it.


As your muscles adapt to the added weight, you punch faster. It won’t make you a Floyd Mayweather if you’re a slow puncher.

But it can help you reach your full punching potential.


Punching with weights gives you an excellent cardio workout. It raises your heart rate.


Dumbbells help you enhance your arm’s endurance by making your shoulders, lats, and arms work harder.

The endurance helps you maintain your stamina while unleashing heavy strikes.


It’s just as important to tone your arms as it is to build muscle bulk. And there is no better way to do this than punching with weights.


Punching with weights increases power by training your biceps and triceps with purpose, intention, and wisdom.

You still can apply the same concept in these variations.


The pinwheel curl is the first exercise you should do to improve your punching power.

A preacher curl is a good analogy for this workout. Instead of starting from a decline position, you begin in a dead hang position, which places greater focus on supination.

Pinwheel curls have two variables – it all comes down to your hooking technique.

Do the following:

  • Lay on the preacher curl machine so that your arm is in a dead hang posture over the machine’s seat.
  • Put the palm perpendicular to the body as a starting point.
  • Grasp the wrist with your free hand and pull it towards your shoulder
  • To maximize supination, aim to push your pinky away from your body as you curl up.
  • Repeat as many times as necessary on each side.


You maintain your shoulders slightly flexed while you complete the seated dumbbell curl.

  • Sit at the far end of a bench while holding dumbbells.
  • Maintain a little forward posture of the shoulders.
  • The dumbbells should be curved upwards.
  • Bend your elbows slightly as you curl your arms to emulate an uppercut.
  • Maintain a modest forward posture in the shoulders while keeping the wrists tight and tensed.


The Dumbbell Press with Internal Rotation movement works the full extension of your triceps and the internal rotation of the shoulder.

The movement occurs when you reach your punch’s ultimate range. Here is how you do it.

  • Laying on a swiss ball or a seat is an excellent place to start.
  • Take a seat on a bench and keep your elbows bent at a 90-degree angle maximum.
  • The focus is on the triceps.
  • Keep your hand in a neutral stance at all times.
  • Do a dumbbell press with elbows closer to the sides of your chest than you would for a typical dumbbell push
  • Press both dumbbells to their highest point.
  • Slowly rotate the dumbbells as though you were throwing a punch as you press.


People make a significant mistake when punching weights by falling to the wrong technique.

As a result, you end up with unevenly distributed weight. To maintain an equal distribution of weight on both feet, shift your weight to the balls of your feet.

Keep your chin down, roll your shoulders forward, and glance up. Exhale as you extend one arm slightly but do not fully extend it.

In addition, avoid punching forcefully until you master the proper technique. Don’t forget about your footwork while focusing too much on your punches.

Two other mistakes you should avoid are the fist’s incorrect positioning when you strike. Lastly, using a flared elbow when making punching weights is wrong.


Punching with weights helps create muscles that aid in punching speed. This manoeuvre is widely employed to enhance speed, agility, and strength. Toning and shaping your upper body gets more manageable with this exercise, which targets your shoulders, triceps, and lats. Take time to master the technique.