well i have 1 single 15 lb dumbell. I want to know what is the main muscle used when throwing a punch? i mean what is a good dumbell excersize that would specifically make it sothat i would throw a harder punch?

or actually any excersise(s) that would make me a more efficient killing machine.

Do a pushup, only when you pushup, clap your hands. After you have that done, try clapping your hands behind your back.

Punching bag. Listen to the song Montage, and run up a big flight of stairs.

Build up your upper body strength. Biceps and triceps are obvious. 15 is a pretty light weight, but you can gain massive amounts of strength if you do curls until you can't lift another rep. After that wait for 3-5 minutes, drink some water, and repeat those steps 2 more times. For triceps, ShqipTAR has it right; loads of pushups. Crunches for your abs. You also need to strengthen your pectorals, shoulders, and upper/lower back. All those muscles are used for punching.

A good punch should come from the entire body. Tricep, and pectoralis are obvious, but the hips should turn with it, the back leg should come up, a punch isn't simply extending your arm...

Oh, and I was taught that no matter how fast you can throw a punch, you better retract it back to your guard even faster. The longer you are open, the more likely you are to get hit.

quote:

---

Originally posted by RandomHero:
Build up your upper body strength. Biceps and triceps are obvious.

---

Biceps do nothing to help you punch. I think it was said above, but punching comes from your whole body - primarily your hips. The best way to train to help your punching is to practise punching as improving your technique will get you further than any strengthening ever will. Other than that, do a lot of push-ups and work on your entire body, specifically triceps, pecs and hips.

Yeah, hitting the bag is indeed the best bet, but for some reason I define that as training not exercizing. Heh. If you want to work your triceps do dips, or half dips until you can properly dip; dip off a chair like you would but wear socks so your feet kind of slide across the floor. Diamond pushups - make your hands into a diamond like Jay-Z 'the rock' and do a pushup like that. Theres a pushup for everything! You should also be doing pullups though. Theres ways to mod that shit too but work on a good 10 pullups first.

[This message has been edited by ShqipTAR (edited 03-19-2006).]

well 15 is pretty light but im not that big. what i do is i lift the dumbell (i forgot the name, when i have it at my side with my palms facing inward, standiing up then turn your arm so that your palm is facing forward and bend it, lifting the weight then back down and turn it again)
and i do that untill its getting pretty difficult (numbers mean nothing) then do 20 more. then i do 30 or 40 situps and then like 30 or 50 pushups most nights.

Your bicep really has nothing to do with throwing a hard punch.

You are doing bicep curls, you sound like you have downs. If you want to hit harder join a boxing gym and learn to throw a proper punch. Then you can work on hitting harder, which basically comes from being in good shape.

You only have a tiny potential to increase how hard you punch, after that it's all genetic.

Do not forget to work your legs, 70% of the power and strenghts used in a fight comes from your legs.

quote:

---

Originally posted by stoned_children:
well 15 is pretty light but im not that big. what i do is i lift the dumbell (i forgot the name, when i have it at my side with my palms facing inward, standiing up then turn your arm so that your palm is facing forward and bend it, lifting the weight then back down and turn it again)
and i do that untill its getting pretty difficult (numbers mean nothing) then do 20 more. then i do 30 or 40 situps and then like 30 or 50 pushups most nights.

---

Yeah, fuck the dumbbell.

quote:

---

Originally posted by Amos:
Do not forget to work your legs, 70% of the power and strenghts used in a fight comes from your legs.

---

Let me guess, rope skipping beats squats? What about one legged squats seen as though you're a bodyweight enthusiast.