How to Punch the Solar Plexus

Updated April 17, 2017

The solar plexus is a vulnerable point of the body. A properly delivered punch to the solar plexus can incapacitate an opponent. The punch should be used with extreme caution in a practice setting because a blow to the solar plexus temporarily stops an opponent's breathing. The solar plexus is a soft spot located in the centre of the body, just below the sternum. It is a target for martial artists, boxers, MMA fighters and other fighters. The type of blow you throw to the solar plexus depends on your fighting style and personal preference.

Face your opponent. Stay well balanced with your knees bent. Stay loose to increase your flexibility and speed.

Look for an opening in your opponent's defence. Move in quickly towards your opponent when you see an opening to his solar plexus. You may have to feint the opponent to divert his attention and create an opening in his defences.

Make a fist. Throw a hard punch at your opponent's solar plexus. Punch with the hand farthest from your opponent for maximum impact. Tighten your fist and shift your weight from your back leg to your front leg as the punch lands. Twist your body to put your weight into the punch.

Pull your fist back quickly. Strike again, if possible.

Observe your opponent. Keep your guard up. Protect yourself at all times. Assess the damage inflicted by the punch.


Practice will increase your ability to accurately land a punch to the solar plexus.


A punch to the solar plexus can severely injure your opponent. Use caution. When training, or practicing accuracy, you should position your punch to stop a couple inches short of your sparring partner's solar plexus.

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