Proper Punch/Form/Stance Guide?


  • Punching someone hurts. A blow to the head can be fatal. Violence should always be your last resort or in self-defense.

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  • Ask your doctor before taking up any training plan, diet or physical activity.

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Proper Punching technique : amateur_boxing

Proper Punching technique. Close • Posted by 2 minutes ago. Proper Punching technique. I often tweak my wrist and jam my thumb when doing bag work, can someone explain the basic technique for good punch form. comment. share. save hide report. 100% Upvoted. Log in or sign up to leave a comment log in sign up. Sort by.

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How to Punch Without Injuring or Breaking Your Hands

Now its time to teach you how to punch without breaking your wrists. The simple rule of thumb is to always keep your wrists aligned with your forearm throughout the execution of your punch. This applies to both linear punches (jab, lead straights, rear cross) as well as circular punches (hooks, uppercuts and shovel hooks). If your wrist bends or collapses on impact, you will either sprain or break it. It’s that simple. Remember, a sprained or broken wrist will immediately put you out of commission in a fight.

One of the best ways to learn how to throw a punch without bending your wrists is to regularly workout on the heavy bag. The heavy bag or punching bag will provide the necessary amount of resistance to progressively strengthen and condition the bones, tendons and ligaments in your wrists. Remember to start off slowly and progressively increase the force of your punches. 

Where To Aim

There are several “weak spots” in human anatomy, and landing a successful punch to any of them will have devastating results.

The best spot to aim for is the chin. It will provide the least resistance, and will cause the greatest amount of acceleration. Once a jaw punch lands, the head accelerates away from the source of the impact. This acceleration is suddenly stopped by bones, muscles and ligaments in the neck and shoulders – but while the head is no longer moving, the brain inside the head keeps accelerating. A well-executed chin punch will send the brain crashing into the skull, resulting in an immediate knockout.

Its Important to Make Some Critical Observations When Training

After delivering the punch to the heavy bag, make the following important observations:

  • What was the overall feeling of the punch when you delivered it? Did it feel rigid and forced or was it loose and fluid?
  • What happened when your punch connected with the bag? Did the punch snap or crack the punching bag? Or did it just nudge it?
  • Did anything feel strained or hurt when your fist initially connected with the bag?
  • Was your punch accurate? Did you hit the bag exactly where you intended?
  • Did you remember to exhale or did you hold your breath when you threw the punch?
  • What happened to the structural integrity of your fist when you make contact with the punching bag? Did you fists open? Did your thumb get in the way? Did your wrist buckle inward?
  • Which knuckle made initial contact with the punching bag?
  • Did your punch have knockout power?

How Do You Train to Do Push-Ups? (Where to Start If You Can’t Do a Push-Up.)

Don’t worry if you can’t do a push-up yet. As we lay out in the video above, we have a plan that will help you get there.

You need to start with an easier push movement, and work up to progressively more difficult types of moves that will eventually result in you doing true push-ups.

This is the exact strategy used in our guide, “Get Your First Push-up!

We’ll progress from Level 1 Push-ups to Level 4 Push-ups:

  • Wall Push-Ups: Level 1
  • Elevated Push-Ups: Level 2
  • Knee Push-ups: Level 3
  • Regular Push-ups: Level 4


Stand in front of a wall. Clench your butt, brace your abs, and set your hands on the wall at slightly wider than shoulder-width apart.

Walk backwards with your feet until your arms are fully extended and supporting your weight (generally one decent sized step back with both feet will suffice). Keeping the rest of your body in a straight line, steadily lower yourself towards the wall until your nose almost touches the wall, and then explode back up to the starting position.



Do 4 sets of wall push-ups with a 2-minute rest between sets, every other day. Keep track of how many repetitions you can do WITH PROPER FORM for each set in a notebook for easy comparison to previous workouts. Once you can do 4 sets of 20 repetitions of wall push-ups, you can progress to knee push-ups.


As we demonstrate in this video above from Nerd Fitness Prime, elevated push-ups are just what they sound like – your hands are on an elevated surface, whether it’s something as tall as a kitchen table or as low as a few blocks that are inches off the ground. This will depend on your level of strength and experience.

If you’ve just progressed from wall push-ups, pick something that is at a level that’s right for you – I generally find the back of a park bench or the side of a picnic table to be a perfect height for doing incline push-ups. Like so:


Do 4 sets of elevated push-ups with a 2-minute rest between sets, every other day. Again, keep track of all of your stats for how many proper form repetitions you can do in each set. Once you can do 4 sets of 20 repetitions, it’s time to either move to regular push-ups, knee push-ups, or a lower height for your hands to be supported.

Once you can do 4 sets of 20 repetitions, it’s time to either move to regular push-ups, knee push-ups, or a lower height for your hands to be supported.

To work on progression, try to doing your elevated push-ups on the stairs in your house. As you get stronger, you can move your hands to lower and lower steps until your hands are on the ground.


Once you’re comfortable doing wall or elevated pus

Once you’re comfortable doing wall or elevated push-ups, proceed to knee push-ups. Your shoulder and hand placement will look just like a regular push-up (an “arrow”, not a “T”), but you’ll stabilize yourself on your knees instead of your feet. As demonstrated here:


Once you can do 4 sets of 20 repetitions on your knees, you can start thinking about doing regular push-ups.

To recap, if you can’t do a regular push-up, move from:

  • Wall Push-Ups: Level 1
  • Elevated Push-Ups: Level 2
  • Knee Push-Ups: Level 3
  • Regular Push-ups: Level 4

How do I know the above progression will work? Well, it’s the exact plan we use to help people crush push-ups in Nerd Fitness Journey!

You can see how we scale our bodyweight workouts right here:

10 Heavy Bag Training Tips – ExpertBoxing

Don’t just throw punches at the bag, learn how to hit a heavy the proper way. Here are 10 heavy bag training tips to develop your boxing technique as well your punching power. 10 Heavy Bag Training Tips 1. Pay Attention The number one problem of heavybag training is that it builds bad eye

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How to Get Better at Push-Ups

So you’ve learned how to do a push-up, you c

So you’ve learned how to do a push-up, you can do a few of them, but you want to get better! 

Here are some tips to help you along the way:

  1. Get healthy! As you lose weight (which is 80% nutrition!), you will have to move less weight around than before, which will make your push-ups easier to manage. Have you had trouble losing weight in the past? Check out our article “Why Can’t I Lose Weight?” to find out why.
  2. Don’t cheat on the last few push-ups – when you’re tired, it’s easy to skip out on good form for your last few reps. As soon as you do one bad form push-up, you’re done. Finish up your four sets, write down your numbers, and try to beat those numbers next time.
  3. When starting out don’t do push-ups two days in a row. You need to give your muscles time to rebuild and recover – take off at least 48 hours in between your push-up adventure. However, when push-ups became a warm-up exercise for you – you can do them every day if you want. If you’re advanced, you can consider a PLP program.
  4. Get enough protein into your system after finishing up your workout – protein helps rebuild the muscles you just broke down doing push-ups, and it helps them rebuild those same muscles stronger than before. You can read our ultimate guide on protein for some tips on how to up your protein intake.
  5. If you can do 4 sets of 20-25 perfect form push-ups no sweat, then it’s time to start looking into push-up variations to keep things interesting.
  6. Build up your core with planks – this will help keep your core strong so that it’s not the weakest link in your proper form push-ups.

These 6 tips will be a great addition to your stre

These 6 tips will be a great addition to your strength training plan. Keep at it and before you know it you’ll be doing one-arm push-ups like Batman.

What’s that? You don’t have a strength-building pl

What’s that? You don’t have a strength-building plan!!! Well then…

Plyometric presses/throws

perform this movement explosively, ensuring that you have sufficient time to recover between sets. Focus on exhaling hard and fast with each effort. Check your ego at the door and go very light on the weights for your first several sets. Remember that the focus is on getting the weight up and out of your hands as fast as possible, and not how heavy you can go. You would preferably do these on a separate day than when you train for maximum strength. And take extra care to not allow the object you are tossing to land on your face!

You can also choose to be more “sports-specific” and perform standing medicine ball throws from your fighting stance. This bad-ass variation will develop that explosiveness not only in your triceps and shoulders but throughout the entire punching kinetic chain.

Tip 5: Exercise, Exercise, Exercise

We’ve talked about using the weight of your body to deliver punches. Before you can do that, you need to develop that strength.

That development comes in properly exercising different areas of your body.

Weight Training

Take caution when doing any weight training. Although that does strengthen your muscles, it only addresses them at a single angle.

This can actually reduce the amount of physical strength you may receive.

Isometric Exercises

It’s why you should think of mixing up weight training with some isometric exercises. A bit of isometric training can help increase muscle strength across all joint angles rather than just one.

For example, the age-old plank. Using proper technique, a plank bridge can help you work the muscles in your core and arms.


Various pushups are good at strengthening the muscles in your arms as well. To work the muscles in your back and shoulders, try out some pull-ups, chin-ups, and shoulder presses.


Squats are another ideal exercise to make good use out of. Whether you perform them solo or with weights, they can be beneficial to your leg muscles as well as address your core and improving your overall balance.


We feel that one of the most important exercises to keep in mind is cardio.

Without cardio, you may feel too exhausted to put the right amount of weight and speed behind your punch to deliver the impact you need.

Try to do some exercises that’ll build up your endurance like swimming, cycling, running, etc. To make a better workout out of it, try to do your cardio before you do your strength exercises.

Doing it this way can help you get an idea of where your endurance level is.

Sparring, mitt work, and bag work are all great exercises to help improve your strength, which can teach you how to punch harder.

The key to exercise is variation.

Try not to stick to just one specific exercise as you can overwork yourself or not hone a specific muscle group that you should. Mix things up often to keep your entire body ready to go.

Answers to FAQs

What is the most powerful punch in boxing? Straight, hook, and uppercut on the head are all powerful blows. But, they are only dangerous if the opponent doesn’t protect his face which is rare. So, timing and preparing for the throw is critical. The jabs can also be dangerous in the long run. Although they are weaker, the continuous jabbing reduces the other boxer’s concentration. Why do boxers punch when punched? That is the counter-attack. When a boxer throws a punch he opens which gives a possibility for the other boxer to hit. That’s why it’s so important to return your hand at maximum speed (defense). What are the basic boxing combinations? The Jab-Cross (1-2) combination is one of the most effective punch combinations in boxing because it is fast and relatively easy to learn. But, 1-1, 1-2-3, 1-4, 1-6 basic boxing combos are also quite easy to learn for beginner boxers. They are also great for shadowboxing. What are the basic boxing moves? Besides how to throw the fundamental punches, you need to get familiar with other body movements. The boxing stance with fists to keep the balance. Defensive techniques such as head movement and body moves, head protection, and precise footwork. And, of course, the correct technique for each. A fighter should be good at all if he wants to be successful in this sport.

Did you like this guide on fundamental boxing punches? Share it with your friends.

Learn more: How to make punching fist


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