Strength Training Exercises
Contrary to popular belief, strength training is not just for bodybuilders and powerlifters. In fact, it is an essential component of any comprehensive boxing fitness program.
Many people assume that strength training is not relevant for boxing because it is a primarily cardiovascular and skill-based sport. However, this is a misguided assumption. In reality, strength training can have a number of benefits for boxers, including improved power, endurance, and overall performance in the ring.
By lifting weights and performing exercises that target the major muscle groups, boxers can develop strength and power in their punches. This can be especially useful in the ring, as it can allow a boxer to throw harder and more powerful shots.
Strength training can also help improve endurance. By lifting weights and performing exercises that target the major muscle groups, boxers can build endurance and stamina, which can be especially useful in the ring. This can allow a boxer to go the distance in a match and maintain a high level of performance throughout.
Overall, strength training is an important aspect of boxing fitness that should not be overlooked. It can help improve power, endurance, and overall performance and is a valuable tool for any boxer looking to improve their skills.
Below is a list of resistance exercises grouped according to body segment, and arranged in a functional progression from supported to unsupported movement.
Arms
Biceps
Dumbbell Biceps Curl (seated, upright)
Dumbbell Biceps Curl (seated, decline)
Barbell Biceps Curl (standing)
Cable Biceps Curl (standing)
Triceps
Cable Triceps Extension (standing)
Cable Standing Overhead Triceps Extension (split stance)
Bodyweight Bench Triceps Dips
Dumbbell Seated Overhead Triceps Extension
Barbell Skull Crush Overhead Triceps Extension
Shoulders
Lateral Raise
Dumbbell Scapula Plane lateral Raise
Dumbbell Seated Lateral Raise (alternating)
Dumbbell Standing Lateral Raise
Dumbbell Standing Lateral Raise (alternating)
Frontal Raise
Dumbbell Seated Front Raise
Dumbbell Seated Front Raise (alternating)
Medicine Ball Seated Front Raise
Dumbbell Standing Front Raise
Dumbbell Standing Front Raise (alternating)
Overhead Press
Machine Shoulder Press (pronated grip)
Machine Shoulder Press (hammer grip)
Dumbbell Seated Shoulder Press (back rest)
Dumbbell Seated Shoulder Press (alternating)
Dumbbell Seated Shoulder Press (unsupported)
Split Kneeling Dumbbell Shoulder Press
Split Kneeling Dumbbell Shoulder Press (alternating)
Split Kneeling Dumbbell Shoulder Press (single hand)
Dumbbell Standing Shoulder Press (split stance)
Dumbbell Standing Shoulder Press (alternating)
Barbell Military Press
Chest
Bodyweight
Full Negative Bodyweight Push-up
Full Bodyweight Push-up
Bench Press
Machine Chest Press
Barbell Bench Press (flat)
Dumbbell Chest Press (flat)
Dumbbell Chest Press (incline)
Fly
Machine Pec Dec
Dumbbell Fly (flat)
Dumbbell Fly (incline)
Cable Standing Chest Fly (split stance)
Cable Standing Chest Fly (lunge)
Core
Crunch
McGill Abdominal Crunch
Crunch
Back
Dorsal Raises
Prone Skydiver (retraction and external rotation)
Prone Skydiver Back Extension
Prone Superman
Upward Rows
Barbell Upright Row (EZ bar)
Cable Upright Row
Bent Over Rows
Machine Seated Row (pronated grip)
Machine Seated Row (hammer grip)
Machine Rear Deltoid / Reverse Fly
Dumbbell Bench Scapula Row (face down, incline bench)
Dumbbell Bench Row
Dumbbell Incline Bench Supported Row
Kettlebell Standing Row (single arm, split stance)
Kettlebell Standing Row (single arm, neural stance)
Dumbbell Bench Lean Prone Fly (forehead on incline bench)
Dumbbell Bench Lean Prone Fly (alternating)
Dumbbell Free Standing Prone Fly
Barbell Supine Scapula Row
Barbell Supine Row (pronated grip)
Barbell Stability Ball Row (pronated grip)
Barbell Row (pronated grip)
Barbell Rows (supinated grip)
Pull-Ups
Seated Lat Pulldown (narrow, pronated grip)
Seated Lat Pulldown (narrow, supinated grip)
Seated Lat Pulldown (wide, pronated grip)
Seated Lat Pulldown (wide, supinated grip)
Kneeling Cable Lat Pulldown
Kneeling Cable Lat Pulldown (alternate)
Standing Prone Cable Pullover
Pull-Up Scapular Shrugs
Pull-Up (Band Assisted)
Pull-Up
Legs
Squats
Machine Knee Extension
Machine Leg Press
Bodyweight Squat (band supported)
Bodyweight Squat to Bench
Medicine Ball Squat to Bench
Bodyweight Sumo Squat
Kettlebell Goblet Squat (heel raise support)
Barbell Frankenstein Front Squat (heel raise support)
Barbell Front Squat
Barbell Back Squat to Box
Barbell Back Squat
Deadlifts
Machine Seated Knee Curl
Bodyweight Waiter’s Bow
Bodyweight Stork Tilt
Kettlebell Standing Deadlift
Cable Pull-through
Barbell Sumo Deadlift
Barbell Sumo Deadlift (from blocks)
Barbell Deadlift
Lunges
Bodyweight Single Leg Balance with Excursion
Bodyweight Reverse Lunge
Dumbbell Reverse Lunge
Dumbbell In-Place Lunge (split squat)
Bodyweight Forward Lunge (raise knee first)
Dumbbell Forward Lunge (raise knee first)
