Your Cart

Free shipping on all orders

Shoulder Workout for Boxing: Strengthening Your Punching Power

Last Updated on July 31, 2023 by Ann

Boxing is an intensely physical sport that demands strength, agility, and precise technique. At its heart lies punches’ power generating them; and strong shoulders play an integral role in producing those striking blows. In this article, we’ll look at effective shoulder workouts for boxing designed specifically to improve punching power as well as overall performance within the ring.

Importance of Shoulder Strength in Boxing

Strength is of critical importance to boxers as it not only aids them in producing powerful punches but also provides stability and endurance during battle. Strong shoulders allow boxers to absorb punches with accuracy while decreasing risks of injury during matches, and having well-developed shoulder musculature also adds up to overall upper body strength, helping boxers maintain their guard more easily as they navigate the ring.

Basic Anatomy of the Shoulder

Before diving into shoulder workouts, let’s briefly review their anatomy. The shoulder joint consists of multiple structures including the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone), all supported by various muscles such as the deltoids, rotator cuff muscles, and trapezius, all working to provide stability, range of motion and strength to this complex joint structure.

Shoulder Workout for Boxing: Strengthening Your Punching Power

Warm-up Exercises for the Shoulders

Before engaging in any strenuous physical activity, it’s crucial that muscles warm up. Here are a few warm-up exercises focusing specifically on shoulder muscles:

Arm Circles

When standing, place both feet shoulder-width apart and extend your arms out to the sides, making small circles in an upward and then downward motion for 15-20 seconds before switching directions and doing them backward again. Repeat in both directions.

Shoulder Rolls

Stand with feet shoulder-width apart. Roll shoulders forward in a circular fashion for 10-15 seconds before switching directions and repeating.

Stretch Your Neck

Gently tilt your head right and bring your right ear toward your right shoulder for 10-15 seconds before repeating on the other side.

Shoulder Shrugs

Stand with feet shoulder-width apart. Lift both shoulders toward your ears, hold for one second and lower them back down again – repeat for 10-15 repetitions.

Shoulder Workout for Boxing

Now let’s move on to some key shoulder exercises designed to strengthen them for boxing. By including these in your training regimen, these exercises will strengthen and increase punching power as well as overall performance in the ring.

Dumbbell Shoulder Press

The dumbbell shoulder press is an effective exercise to increase shoulder strength and stability. Here’s how it should be performed:

Start by sitting on a bench with one dumbbell in each hand with palms facing forward and bend elbows 90 degrees at an angular. Lift both dumbbells until shoulder height while fully extending arms fully overhead before slowly returning them back down again back to their starting positions. Intend 10-12 repetitions.

Medicine Ball Overhead Throws

Medicine ball overhead throws are dynamic exercises designed to simulate the explosive movements involved with boxing. Follow these steps for performing this workout:

Stand with feet shoulder-width apart while holding two medicine balls simultaneously with both hands. Bring the medicine ball behind your head while keeping elbows bent; explosively throw forward, fully extending arms fully while throwing through shoulder-width space until impact. Catch the ball on the rebound; repeat 10-15 times until the complete series is completed.

Resistance Band Punches

Resistance band punches provide the ideal way to simulate punching while providing resistance that engages muscles for greater muscle stimulation. Here’s how it’s done:

Attach a resistance band securely at chest height.

Stand facing away from it while grasping both ends in each hand of the band.

Assume a boxing stance and punch forward while fully extending arms, returning back to starting position, and repeat for 10-12 repetitions.

Shoulder Workout for Boxing: Strengthening Your Punching Power

Lateral Raises Exercises

Lateral raises target the deltoid muscles that support shoulder stability. Follow these steps for performing lateral raises:

Stand with feet shoulder-width apart and hold one dumbbell in each hand, maintaining straight arms while raising them out to your sides until they are parallel with the ground, slowly lowering back down until starting position is reached. Do 10-12 repetitions.

Bent-Over Dumbbell Reverse Fly

This exercise targets your rear deltoids – crucial components in shoulder stability – using a bent-over dumbbell reverse fly. Here is how this exercise should be completed:

Start with feet shoulder-width apart, holding two dumbbells. Keep back straight while knees slightly bent as you bend forward at the waist while lifting each dumbbell out to the sides to squeeze shoulder blades together then slowly return them back down until back at starting position for 10-12 repetitions.

Push Ups with Shoulder Taps

Push-ups with shoulder taps engage the entire upper body, including the shoulders and core muscles. Here is how to perform them:

Assume a high plank position with your hands slightly wider than shoulder-width apart and assume a push-up position by lowering yourself toward the ground and performing one push-up at a time, returning back up again until reaching starting position before lifting your right hand and tapping your left shoulder with the it before placing back down on the ground and repeating this exercise until desired result has been met.

Alternating tapping each shoulder for 10-12 repetitions.

Shoulder Isolation Holds

This exercise helps build shoulder muscle strength and endurance – here’s how you do it:

Once standing with feet shoulder-width apart and holding two dumbbells in each hand, raise both arms so they reach parallel with the ground – this should take approximately 30 to 1 minutes depending on your shoulder strength and endurance levels. Gradually increase the duration as necessary.

Shoulder Workout for Boxing: Strengthening Your Punching Power

Cable Internal and External Rotations

Internal and external rotations target the rotator cuff muscles that play such an integral part in shoulder stability. Follow these steps for performing this exercise:

Attach a resistance band to a cable machine at waist height and stand with one leg forward towards it while holding onto it with your other hand. Keep elbow bent at 90 degrees close to side; rotate arm inward against the resistance of the band.

Back into starting position and repeat for 10-12 repetitions before switching sides and repeating this exercise.

Farmer’s Walk

A great exercise to develop both shoulder strength and grip strength simultaneously is Farmer’s Walk; here’s how it’s done:

Hold two heavy dumbbells or kettlebells in each hand and stand tall, keeping shoulders back, core engaged, and maintaining a strong posture. Walk forward a predetermined distance while maintaining good posture before turning around and walking back towards starting point – repeat for 2-3 sets before switching sides!

Boxing Bag Punches

Working out with a boxing bag allows you to hone your punches against resistance, helping your shoulder workout by practicing punches with resistance. Here’s how to incorporate one into your exercises:

Assume your boxing stance before placing yourself before a boxing bag and starting punching. Focus on proper technique while building power from your shoulders as you mix jabs, crosses, hooks, and uppercuts into your attack plan. Perform 3 -5 rounds with rest intervals between.

Battle Rope Slams

Battle rope slams are an effective exercise to strengthen shoulders and increase endurance. Here’s how they should be performed:

Stand with feet shoulder-width apart and holding both ends of a battle rope in each hand, keeping feet shoulder-width apart and knees slightly bent. Lift each rope above your head before striking both ropes down with force to the floor below you – repeat this motion repeatedly for the desired duration or number of repetitions.

Plank Shoulder Taps

Plank shoulder taps involve both core and shoulder muscles simultaneously in one exercise. Here’s how it’s performed:

Start in a high plank position, keeping hands directly under shoulders and maintaining a stable core while shifting weight onto one hand. Lift the opposite hand off the ground, tap the shoulder lightly then place it back down. Continue this movement on the other arm.

Kettlebell Swings

Kettlebell swings are dynamic exercises designed to engage all parts of the body – shoulders included! Here is how they should be performed:

Staying upright while holding a kettlebell with both hands requires standing with feet shoulder-width apart and holding both kettlebell handles in both hands. Assume a hinged hip position allowing the kettlebell to swing back between legs before explosively extending hips forward to bring the kettlebell up towards chest level for another swing forward.

Control the descent of a kettlebell and repeat for 10-12 repetitions.

Upright Rows

These exercises target deltoid muscles to develop shoulder strength and stability. Here’s how you can perform upright rows:

Be sure to stand with feet shoulder-width apart while holding either a barbell or dumbbells in front of your thighs with elbows bent slightly; lift weights towards your chin until they touch, pinching shoulder blades together at the peak of movement before returning down for 10-12 repetitions.

Cool Down with Stretches

After finishing up a shoulder workout, it is crucial that you stretch and cool down by including these stretches in your cool-down routine:

Shoulder Cross-Body Stretch

Gently cross one arm across your chest and pull gently away with the other to create a stretch for 15-30 seconds on one side before repeating on the other side. Hold this stretch for 10-15 seconds each side before switching over.

Behind-the-Back Shoulder Stretch

Lock your fingers together behind your back and slowly lift both arms upward until a stretch in your shoulders is felt. Keep holding this stretch for 15-30 seconds for optimal results.

Shoulder Circles

Start off standing tall and using a circular motion to bring your shoulders forward for 10-15 seconds in one direction before changing directions to bring them backward for 10-15 more. Repeat these exercises at least four times.

Do Neck Rolls

Gently roll your neck in a circular motion from one side to the other in each direction for 5-10 rotations each direction.

Remember to breathe deeply when stretching, and never push beyond your comfort zone.


For boxers to gain punching power, stability, and endurance. By including exercises such as dumbbell shoulder presses, medicine ball overhead throws, resistance band punches, and other movements into their training regime, they can strengthen muscles involved in producing powerful punches. Remember to warm up properly beforehand while maintaining the correct form as you increase the intensity gradually over time.


How often should I do shoulder workouts for boxing?

Shoulder workouts should be completed 2-3 times each week to allow ample rest and recovery between sessions.

Will shoulder workouts help prevent boxing-related shoulder injuries?

Yes. Strengthening shoulder muscles can significantly decrease risk of injuries when boxing by providing stability and support during boxing movements.

Should I consult a trainer prior to beginning shoulder workouts?

Yes. Before embarking upon shoulder-related workouts it would be prudent to first seek advice from one.

Will shoulder workouts increase my punching speed?

If you are new to boxing or have any preexisting shoulder conditions, consulting with an experienced trainer or healthcare provider for guidance may be recommended to ensure proper form and technique.

Are there any specific precautions I should be mindful of during shoulder workouts?

Always employ proper form and start slowly by increasing weight gradually over time. If pain or discomfort occurs during exercise, stop immediately and consult a professional immediately.

Leave a Reply

Your email address will not be published. Required fields are marked *

Free shipping

On all orders

Easy 30 days returns

30 days money back guarantee

Free Warranty

For our music boxer machine

Secure Checkout

PayPal, Credit cards

Copyright © 2024 TheMusicBoxer. All rights reserved.