How to Develop a Knockout Punch

Written by raven king
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How to Develop a Knockout Punch
This fighter has won with a knockout. (Jupiterimages/Polka Dot/Getty Images)

A knockout punch is delivered when a fighter punches his opponent hard enough to render him unconscious or completely disoriented. Developing a knockout punch is a goal for many competitive martial artists and boxers. Some professional fighters have a sledgehammer punch that gets a knockout every time they connect with it. A hard punch will help you win more competitions, especially when you knock out your opponent.

Skill level:
Moderately Challenging

Things you need

  • Punching dummy
  • Dumbbells

Show MoreHide


  1. 1

    Execute as many push-ups a day as you can. When doing a push-up, you are using the same muscles in your arm that you are going to use to throw a punch, making this particular exercise vital in training. Matt Randall's Black Belt Academy recommends doing 100 to 200 push-ups a day when in training for a black belt. Do these exercises on your knuckles instead of your palms.

  2. 2

    Practice your punching with one dumbbell in each hand. This will boost the sheer power of your punches and help develop that knockout punch. Buy two 5-pound (or heavier) dumbbells from a fitness equipment store. Stand with your feet shoulder-width apart and bring your hands up near your face with palms facing in. Punch with one hand at a time and complete three sets of 10 with about a one-minute break between sets.

  3. 3

    Keep those dumbbells to practice and improve the power of your uppercuts, which are meant to hit the opponent's chin. Holding a dumbbell in each hand, bring your fists to the position explained in Step 2, but this time turn your palms in so they are facing you. Bring your arm out a bit in front of you, and then punch in an upward motion. Do three sets of 10 with a one-minute break between sets.

  4. 4

    Aim for the "sweet spot" -- the chin, jaw or temple. Use your punching dummy to help you practice hitting those areas. Use straight punches, uppercuts, and hooks to hit these spots with accuracy. Hitting your opponent's temple with power and speed will mess with his equilibrium and cause a knockout or disorientation. Hitting the jaw or chin knocks the head back or to the side with more force than when hit in other spots. When done correctly, your opponent will be down for the count.

  5. 5

    Hit the gym for bench presses to increase muscle mass and develop a knockout punch. Choose a weight you can lift for three sets of 10, and increase the weight at least once a week. Lie on your back on the bench and bring the bar up carefully. Lower it to your chest, and then push it back up so your arms are straight out. Continue for your three sets of 10 with one-minute breaks between sets.

Tips and warnings

  • Constantly challenge yourself with heavier weights and more difficult exercises.
  • Spar with a partner in a martial arts or boxing class.
  • This advice is for professional fighters only.

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