Which muscles do I need to work out to help me punch faster?

Which muscles do I need to work out to help me punch faster?
I want to learn how to punch real fast like a quick jab in boxing or wing chun martial arts. Recently I've been punching air a lot and the back of my shoulder is starting to ache. What type of fitness exercises can I do to help strengthen the muscles used when punching fast, or just punching in particular. These are straight punches. NOT hooks or uppercuts etc.

Posted by kixX
You don't train 1 muscle you train your whole body because in a punch you use your whole body to and training only 1 or 2 muscle will cause asymmetry and that is not good you will get problems. Core strenght is 1 of the most important tings (center of your body)

Posted by Vishak B
well it seems that you tighten your fist way too fast.........dont tighten your fist before or after impact.....you can do chin ups,pullups and dumbell lifts..this will workout again dont tighten ur fists...........

Posted by Rambo220
You have to train your whole body. Abdominals, shoulders, biceps, triceps, and forearms are important for punching. As well as the calves and quads. Legs push and pivot on the punch, abs help with the hip twisting and balance, and the rest is mainly the arm. You need to work on your entire body to be successful.

EDIT: What Shaman is talking about is Plyometric excercises. Yes, this helps, it makes your muscles elastic like. Also, isometric excercises help too.

Here are some sites:
PLYO:
http://sportsmedicine.about.com/od/sampleworkouts/a/Plyometrics.htm

http://en.wikipedia.org/wiki/Plyometrics

http://www.sport-fitness-advisor.com/plyometricexercises.html

ISO:
http://en.wikipedia.org/wiki/Isometric_exercise

http://www.howtodothings.com/health-and-fitness/a3974-how-to-do-isometric-exercises.html

http://www.sport-fitness-advisor.com/isometric-exercises.html

Posted by Shaman
I've had someone tell me Pushups performed slowly lowering down and explosively pushing back up can help with this. Then, there is the old stand by of punching with a resistance device, like seen here:

http://www.youtube.com/watch?v=g_T_KqNZw3M

However, I'm not sure there is one exercise that will help with this. Boxers use a variety of exercises to develop their punching.... Shadow boxing, speed bag, heavy bag. Bruce Lee even advocating hanging a piece of paper from the ceiling or door frame and practicing punching at it.

The point is to be consistent in training, varied in exercise (so you work all muscle involved in the performance you seek to develop), and safe.

Be well.

Posted by Jake S
a punch directly comes from your rotator cuff. Also your chest, shoulders, and core are important o train.

Add your own answer in the comments! More vigorous exercise can help improve fitness of the heart and lungs, which can provide even more consistent benefits for lowering heart disease risk. ... Exercise Fitness Blog

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