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The 20 Best Gym Exercises For Boxing

Boxing is a sport that demands exceptional physical prowess and mental focus. To excel in the ring, boxers must possess strength, speed, agility, and endurance. While boxing-specific training drills are essential for honing technique and developing boxing skills, incorporating gym exercises into your workout routine can take your performance to the next level. 

Whether you’re a seasoned boxer or just starting on your journey towards becoming one, this article will guide you through the 20 best gym exercises that will enhance your boxing abilities. From explosive power movements to core-strengthening exercises, get ready to unleash your inner champion as we explore the ultimate toolbox of workouts for boxers.

1. Treadmill

The treadmill is a popular exercise machine found in gyms and homes that simulates walking, jogging, or running indoors. It typically consists of a moving belt on which users can walk or run while remaining in one place. The primary muscles targeted by using a treadmill are the lower body muscles, including the quadriceps, hamstrings, glutes, and calves.

However, it also engages the core muscles for stability and balance. Some of the benefits of using a treadmill include improving cardiovascular fitness, burning calories for weight loss or maintenance, strengthening leg muscles, and enhancing overall endurance.

A treadmill benefits boxers in several ways. Firstly, it helps improve cardiovascular endurance, allowing them to maintain a high level of intensity throughout their fights. By regularly training on a treadmill, boxers can increase their stamina and overall fitness, enabling them to throw powerful punches and move swiftly in the ring. 

Secondly, running on a treadmill also helps boxers shed excess weight and improve body composition, which is crucial in achieving the desired weight class for competitions. Additionally, using a treadmill allows boxers to simulate different types of terrain and inclines, helping them develop agility and balance. Overall, incorporating treadmill workouts into their training routine enhances the performance and success of boxers inside the ring.

To use a treadmill effectively:

  • Begin by warming up with some light stretching or walking at a slow pace.
  • Set the desired speed and incline level based on your fitness level and goals.
  • Maintain an upright posture with relaxed shoulders throughout the workout.
  • Start with shorter sessions and gradually increase duration and intensity over time.
  • Cool down by gradually decreasing speed and stretching afterwards to prevent muscle soreness.

2. Dumbbell Wrist Curls

Dumbbell wrist curls are a simple yet effective exercise that focuses on strengthening the muscles in the wrists and forearms. This exercise involves holding a dumbbell in one hand with an underhand grip, and then curling the wrist upward towards the body while keeping the forearm stationary. The movement is repeated for several repetitions, targeting the flexor muscles of the forearm.

For fighters, strong wrists and forearms are crucial for delivering powerful punches and grappling maneuvers. dumbbell wrist curls help improve grip strength, which plays a significant role in maintaining control during clinches and submissions. Additionally, by strengthening these muscles, fighters can reduce their risk of wrist injuries when throwing punches or absorbing strikes. 

This exercise also enhances overall arm endurance, allowing fighters to sustain their performance during long bouts or training sessions. Incorporating dumbbell wrist curls into a fighter’s routine can ultimately enhance their overall performance in combat sports by developing the necessary strength and stability in their wrists and forearms.

To perform dumbbell wrist curls:

  • Sit on a bench or stand with your feet shoulder-width apart.
  • Hold a dumbbell in each hand and rest your forearms on your thighs, palms facing upwards.
  • Slowly curl your wrists upward, raising the dumbbells as high as possible.
  • Pause briefly at the top of the movement and then slowly lower the dumbbells back down.
  • Repeat for the desired number of repetitions.

3. Barbell Bench Press

The barbell bench press is a popular exercise that involves lying flat on a bench and lifting a barbell with both hands in an upward motion, while keeping the feet firmly planted on the ground. This compound movement primarily targets the chest muscles, specifically the pectoralis major and minor. Additionally, it also engages other muscle groups such as the triceps, shoulders, and upper back to provide stability during the exercise.

For fighters, incorporating barbell bench press into their training regimen offers several benefits. Firstly, it helps to develop upper body strength and power, which can be advantageous in combat sports such as boxing or mixed martial arts. Strong chest muscles contribute to improved punching power and overall striking ability. Moreover, this exercise enhances muscular endurance by systematically challenging the targeted muscles over time.

To execute a proper barbell bench press:

  • Begin by lying flat on a bench with your feet firmly planted on the ground.
  • Position yourself so that your eyes are directly under the barbell.
  • Grasp the bar with an overhand grip slightly wider than shoulder-width apart.
  • Ensure your wrists are straight and elbows are fully extended before lifting.
  • Take a deep breath, engage your core, and slowly lower the bar towards your chest in a controlled manner.
  • Once it touches your chest lightly, explosively push it back up to starting position while exhaling.
  • Repeat for desired repetitions while maintaining proper form and technique throughout.

4. Cable Machine Punches

Cable machine punches are a type of exercise commonly used in boxing training. This exercise involves utilizing a cable machine to simulate the resistance experienced during punches. It helps boxers enhance their punching power, speed, and overall technique. Cable machine punches primarily target the muscles of the upper body, including the chest, shoulders, back, and arms.

Cable punches offer several key benefits for fighters. They significantly boost punching power by strengthening the relevant muscle groups. Moreover, they contribute to improved speed and agility, honing boxing-specific skills. Furthermore, regular inclusion of this exercise in training regimens enhances overall muscular endurance, vital for prolonged bouts in the ring.

How to do cable machine punches:

  • Set up a cable machine with handles positioned at chest level.
  • Stand facing away from the machine with your feet shoulder-width apart.
  • Hold one handle in each hand with your arms bent at 90 degrees and elbows tucked in.
  • Start by extending your arms forward explosively while keeping your core engaged.
  • Return to the starting position slowly and repeat for the desired number of repetitions.
  • Vary the punches by incorporating different movements such as hooks or uppercuts.
  • Focus on maintaining proper form throughout each punch, ensuring full range of motion.

5. Barbell Curls

Barbell curls are a popular strength-training exercise primarily targeting the biceps muscles. This exercise involves gripping a barbell with an underhand grip and curling it upward towards the shoulders, while keeping the upper arms stationary. By performing barbell curls, fighters can benefit in several ways.

Firstly, it helps to develop and strengthen the biceps, which is crucial for powerful punches and grappling movements. Additionally, this exercise improves grip strength, aiding in controlling opponents during fights.

To perform barbell curls effectively, follow these steps:

  • Stand straight with feet shoulder-width apart and hold a barbell in front of you with an underhand grip.
  • Keep your elbows close to your body and ensure your upper arms remain stationary throughout the movement.
  • Slowly curl the weight upwards towards your shoulders by contracting your biceps muscles.
  • Pause briefly at the top before gradually lowering the weight back down to the starting position.
  • Maintain controlled movements throughout and avoid using momentum to lift the weight.

6. Weighted Dips

Weighted dips are another beneficial exercise for fighters that primarily targets the triceps muscles. This exercise involves using parallel bars or dip bars while wearing additional weight around your waist or holding a dumbbell between your legs. Weighted dips offer numerous advantages for fighters by increasing arm strength and endurance required for striking techniques and grappling maneuvers.

Here’s a breakdown of how to perform weighted dips effectively:

  • Begin by grabbing onto parallel bars or dip bars with your hands shoulder-width apart.
  • Lift yourself up by straightening your arms until they are fully extended.
  • Keeping your torso upright and core engaged, slowly lower yourself downwards by bending your elbows.
  • Lower yourself until your upper arms are parallel to the ground or slightly below.
  • Pause momentarily at this position before pushing through your palms to raise yourself back up to the starting point.

7. Machine Reverse Fly

The machine reverse fly is a fantastic exercise to include in your boxing training routine. This exercise primarily targets the muscles of the upper back, specifically the rear deltoids and rhomboids. By strengthening these muscles, you will improve postural stability and create a strong foundation for powerful punches.

Unlike traditional dumbbell or cable reverse flies, the machine variation allows you to perform this movement in a standing position. This puts less strain on your lower back and allows for better control and stability throughout the exercise. Additionally, by using a machine, you can adjust the resistance according to your strength level, making it suitable for both beginners and advanced athletes.

Building strong rear deltoids helps maintain proper shoulder alignment while throwing punches, protecting vulnerable areas such as the rotator cuff. Remember to maintain proper form throughout each repetition by engaging your core muscles and keeping your spine neutral.

How to so machine reverse fly:

  • Sit down on a machine reverse fly station and adjust the seat height so that the handles are at shoulder level.
  • Grasp the handles with a neutral grip (palms facing each other).
  • Keep your chest against the pad and your back straight.
  • Exhale and squeeze your shoulder blades together as you pull the handles backward and outward.
  • Pause briefly when your arms are fully extended to the sides.
  • Inhale and return the handles to the starting position with control.
  • Repeat for the desired number of repetitions.

8. Cable Lateral Raise

The cable lateral raise is a versatile conditioning exercise that targets the shoulders, making it an ideal addition to any boxing training routine. Unlike traditional lateral raises, which are typically performed with dumbbells, using cables in this exercise offers constant tension on the deltoids throughout the entire range of motion. This not only helps develop shoulder stability and strength but also improves muscle endurance required for throwing powerful punches.

Another benefit of the cable lateral raise is its ability to isolate the medial deltoid muscles more effectively than other shoulder exercises. By adjusting the height of the cables and standing laterally to the machine, you can specifically target these muscles responsible for abduction and stabilization of the shoulder joint. Strengthening them enhances overall upper body movement and control in boxing, leading to more precise punches and decreased risk of injury.

Integrating cable lateral raises into your boxing training regimen can be highly advantageous as you work towards building lean and strong shoulders while improving your performance inside the ring. Remember to start with lighter weights to focus on form and gradually increase resistance as you become more comfortable with proper technique. Whether it’s hooks or jabs, having well-conditioned shoulders is crucial for delivering knockout blows during a fight, making this exercise a valuable asset in your arsenal.

How to do cable lateral raise:

  • Stand with your feet shoulder-width apart, facing a cable machine with a D-handle attached at the lowest setting.
  • Hold the D-handle with your outside hand and let it rest against your thigh.
  • Keep your arm slightly bent at the elbow.
  • Exhale and raise your arm out to the side until it’s parallel to the ground.
  • Pause briefly at the top of the movement.
  • Inhale and lower your arm back down with control.
  • Repeat for the desired number of repetitions on each side.

9. Barbell Shrugs

Another essential exercise for boxers looking to strengthen their upper body is the barbell shrug. This power move primarily targets the trapezius muscles in your neck and upper back, which play a vital role in stabilizing your shoulders during punches and overall posture in boxing.

Barbell shrugs involve holding a loaded barbell at arm’s length with an overhand grip while standing straight. As you lift your shoulders towards your ears, focus on squeezing your traps at the top of the movement to fully engage them. Make sure to maintain a controlled motion throughout the exercise, avoiding any jerking or swinging that could lead to injury.

Adding barbell shrugs into your training routine can not only improve strength but also enhance stability and endurance across multiple muscle groups involved in boxing movements. Remember, powerful punches start from a strong foundation, so don’t underestimate the impact of exercising those often overlooked muscles around your neck and upper back.

How to do barbell shrugs:

  • Stand with your feet hip-width apart and hold a barbell in front of your thighs with an overhand grip, hands slightly wider than shoulder-width apart.
  • Keep your arms fully extended and your back straight.
  • Exhale and shrug your shoulders upward as high as possible.
  • Hold the top position for a moment to maximize the contraction in your traps.
  • Inhale and lower your shoulders back down with control.
  • Repeat for the desired number of repetitions.

10. Barbell Front Raise

The barbell front raise is an essential strength training exercise that any boxer should include in their gym routine. This exercise primarily targets the anterior deltoids, which are crucial for punching power and shoulder stability. By incorporating the barbell front raise into your workouts, you can enhance your performance in the ring.

One of the main benefits of performing this exercise with a barbell is that it allows for progressive overload. As you become more comfortable with the movement and your muscles adapt, you can gradually increase the weight on the barbell, challenging yourself to lift heavier. This gradual increase in intensity will stimulate muscle growth and improve overall strength.

Another advantage of using a barbell is that it engages additional stabilizer muscles as compared to using dumbbells or machines. The range of motion required to complete a proper barbell front raise forces your core muscles to work harder to maintain proper form and balance. This leads to improved overall stability and control during punches, ultimately increasing punching power.

Including the barbell front raise in your gym exercises for boxing is a fantastic way to strengthen your shoulders while also enhancing punching power and stability. By progressively increasing weight over time, you can challenge yourself and continue making progress towards becoming a stronger boxer. So next time you hit the gym, make sure to grab a barbell and incorporate this effective exercise into your routine!

How to do barbell front raise:

  • Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands shoulder-width apart.
  • Keep your arms extended and lift the barbell directly in front of you, raising it to shoulder height.
  • Lower the barbell back down slowly and with control.
  • Repeat for the desired number of repetitions.

11. Toe To Bar

Toe to bar is an essential exercise for building core strength, which is crucial for boxers in order to maintain stability and generate power in their punches. This exercise primarily targets the rectus abdominis, the muscle responsible for creating a defined six-pack. However, it is not just about aesthetics – a strong core also helps minimize the risk of injury by stabilizing the spine during movements such as punching and dodging.

In addition to targeting the rectus abdominis, toe to bar also engages other muscles within the core such as the obliques and hip flexors. This exercise requires coordination and control as you lift your legs upward, controlling both forward-backward and lateral movements. By regularly incorporating toe to bar into your training routine, you will not only improve your boxing performance but also enhance your overall athleticism.

Moreover, performing this exercise with proper form can have a tremendous impact on developing fast-twitch muscle fibers. Building fast-twitch muscle fibers is crucial for generating explosive punches that can knock out opponents or evade incoming strikes quickly.

While many exercises contribute to developing these fast-twitch muscle fibers, toe to bar’s vertical movement recruits muscles in a way that mimics the ballistic nature of certain boxing techniques.

So if you’re looking to truly take your boxing game up a notch, don’t forget about including toe to bar into your workouts! It’s more than just an ab exercise; it’s a total core workout that will help you build strength and power while minimizing injury risks.

How to toe to bar step by step:

  • Hang from a pull-up bar with your arms fully extended.
  • Engage your core and lift your legs up, bringing your toes up to touch the bar.
  • Lower your legs back down with control.
  • Repeat for the desired number of repetitions.

12. Hands Overhead Crunch

One of the best exercises for improving core strength and enhancing punching power in boxing is the Hands Overhead Crunch. This exercise targets the rectus abdominis muscles, which are responsible for generating rotational force in your punches.

What makes Hands Overhead Crunch so effective is that it mimics the motion of a powerful punch from multiple angles. As you crunch up, you engage both the upper and lower abs while also contracting and strengthening other important muscle groups such as the obliques and hip flexors. By incorporating this exercise into your training routine, you’ll not only develop a stronger core but also improve overall body control and balance, ultimately leading to more explosive punches in the ring.

Adding variations to this exercise can further challenge different muscle groups involved in boxing movements. For instance, by adding a twist at the peak of each crunch or lifting one leg during each repetition, you can target both sides of your core even more effectively. Additionally, by using dumbbells or resistance bands while performing Hands Overhead Crunches, you can add extra resistance to help build greater strength and power needed for delivering knockout punches. 

How to do hands overhead crunches:

  • Lie on your back with your knees bent and feet flat on the floor.
  • place both arms straight above your head 
  • Lift your upper body off the floor by contracting your abdominal muscles.
  • Lower your upper body back down with control.
  • Repeat for the desired number of repetitions.

13. Hyperextension Side Bends

Hyperextension side bends on a roman chair are a targeted core-strengthening exercise designed to work the oblique muscles, which play a crucial role in a fighter’s ability to generate rotational power and maintain stability during strikes and defensive maneuvers. This exercise involves utilizing a Roman chair, or hyperextension bench, where you brace your hips and lower body and allow your upper body to hinge at the waist. 

By holding a weight plate or dumbbell, you increase the resistance, intensifying the engagement of the oblique muscles. Fighters can benefit from this exercise as it enhances their core strength and endurance, crucial for maintaining proper punching and defensive postures throughout a fight. 

Here are five key steps to perform hyperextension side bends on a roman chair:

  • Begin by positioning yourself on the Roman chair, securing your feet and hips as you brace your body.
  • Hold a weight plate or dumbbell close to your chest with both hands, maintaining a slight bend in your elbows.
  • Slowly bend sideways at the waist, keeping your back straight and your core engaged.
  • Lower your upper body as far as your flexibility allows while feeling a stretch along your oblique muscles.
  • Return to an upright position, engaging your obliques as you come back to the starting position, and repeat the movement for the desired number of repetitions.

14. Weighted Pull Ups

Weighted pull-ups are undoubtedly one of the best exercises for building upper body strength and power, making them a must-do for boxers looking to enhance their performance. By adding additional weight to your pull-ups, you not only increase the difficulty but also target different muscle groups more effectively. This exercise primarily focuses on the muscles in your back, shoulders, and arms – all crucial areas for generating punching power.

The beauty of weighted pull-ups lies in their ability to mimic the explosive movement patterns necessary during boxing matches. Just like throwing punches requires swift and forceful movements from your upper body, weighted pull-ups demand the same level of explosiveness as you drive yourself upwards with added resistance. Incorporating these into your training routine will help develop both strength and speed in your arms while simultaneously improving stability and control throughout your entire body.

Furthermore, by varying the grip position of your hands during weighted pull-ups—such as using an overhand or underhand grip—you can target different muscles within your back region even more precisely. This exercise also aids in enhancing grip strength which is essential for maintaining a secure hold on opponents during close-quarters combat. Whether you’re an experienced boxer or just getting started with fitness training, adding weighted pull-ups to your routine will have you reaping benefits both inside and outside the ring.

This is how to do weighted pull-ups:

  • Attach a weight plate to a dip belt or hold a dumbbell between your feet.
  • Hang from a pull-up bar with your arms fully extended.
  • Perform pull-ups, lifting your chin above the bar while keeping your core engaged.
  • Lower your body back down with control.
  • Repeat for the desired number of repetitions.

15. Back Extension

Back extensions are an essential exercise for boxers looking to improve their overall strength and power. By targeting the muscles in the lower back, including the erector spinae, glutes, and hamstrings, back extensions help to stabilize the spine and promote proper posture. This is crucial in boxing, as maintaining a strong and stable core allows fighters to generate more force from their punches while minimizing the risk of injury.

Furthermore, performing back extensions consistently can also lead to improved performance in other aspects of boxing. Stronger lower back muscles not only provide better stability but also enable boxers to generate more power during rotational movements such as hooks and uppercuts. Additionally, these exercises help to enhance endurance by strengthening the posterior chain muscles responsible for maintaining balance and endurance throughout long bouts.

While commonly performed on an adjustable bench or specialized equipment at the gym, there are variations of back extensions that can be done with limited equipment or even bodyweight alone.

For example, supermans – lying flat on your stomach with arms extended overhead while simultaneously lifting your legs and torso off the ground – offer a similar stimulus for those training at home or without access to gym equipment. Incorporate back extension exercises into your conditioning routine regularly to reap their benefits both inside and outside of the boxing ring.

How to do back extensions:

  • Lie face down on a back extension bench with your hips and ankles secured.
  • Cross your arms over your chest or place your hands behind your head.
  • Keeping your back straight, lift your upper body as high as comfortably possible.
  • Lower your upper body back down with control.
  • Repeat for the desired number of repetitions.

16. Dumbbell Box Jumps

Dumbbell box jumps might sound intimidating at first, but they are an excellent exercise for building explosive power and agility, making them a perfect addition to any boxer’s training routine. By incorporating dumbbells into the traditional box jump exercise, you not only challenge your leg muscles but also engage your upper body and core for better overall strength development.

One of the benefits of dumbbell box jumps is that they allow you to adjust the weight based on your skill level and desired intensity. This flexibility ensures that both beginners and advanced athletes can benefit from this exercise.

Furthermore, by holding onto the dumbbells while jumping, you increase the load on your muscles, which in turn improves functional strength and coordination – two key factors in boxing performance. When performing dumbbell box jumps, it is crucial to pay attention to proper form.

How to do it:

  • Start by grabbing a pair of manageable dumbbells with an overhand grip.
  • Stand facing a sturdy box or platform that allows you to perform a full range of motion without compromising safety.
  • With your feet shoulder-width apart, initiate the movement by bending your knees, driving through your heels explosively as you jump onto the box while swinging the weights forward for added momentum.
  • Landing with soft knees and ensuring stability before stepping down will help prevent injuries commonly associated with improper landing techniques.

17. Leg Extension

The leg extension exercise is a valuable addition to any boxing training regimen. While boxing predominantly focuses on upper body strength and agility, the lower body is equally important for generating power and explosive movements in the ring. Jumping rope is a common exercise used by boxers to improve footwork, but the leg extension specifically targets the muscles in the lower legs.

This exercise involves sitting on a chair with your back straight and your feet resting on a pad attached to a weight stack. By extending your legs forward, you engage your quadriceps, which are essential for developing strong kicks and punches. The leg extension also helps improve stability and balance, allowing boxers to quickly transition between different stances during combat.

Incorporating leg extensions into your boxing routine can have significant benefits both inside and outside of the ring. Strengthening specific muscle groups like the quadriceps can enhance overall lower body power, making it easier to evade opponent’s strikes while delivering powerful counterattacks. Furthermore, strong quads help prevent injuries like sprained ankles by providing better support to joints during quick pivots or lateral movements—a crucial ability for any boxer looking to step up their game!

Steps on how to use the leg extension:

  • Sit on a leg extension machine with your back against the pad and your legs hanging off the edge.
  • Adjust the machine so that the pad rests on your ankles.
  • Extend your legs upward, lifting the weight until your legs are fully extended.
  • Lower the weight back down with control.
  • Repeat for the desired number of repetitions.

18. Hip Adduction

Hip adduction refers to the movement of bringing the legs together towards the midline of your body. While it may seem like a simple motion, it plays a crucial role in generating power for boxing, especially when executing a rear hook. By targeting your hip adductors, you can improve your ability to generate rotational force and deliver devastating punches.

The Hip Adduction machine is a piece of gym equipment designed to target and strengthen the muscles responsible for moving the thighs inward toward the midline of the body. It typically consists of a padded seat with adjustable resistance pads positioned on the inner thighs.

Users sit on the machine, place their legs against the pads, and contract their inner thigh muscles to bring the pads together against resistance. This exercise primarily targets the adductor muscles of the inner thighs and is often used to improve leg strength, stability, and overall lower body conditioning.

To incorporate hip adduction for a home boxing workout, try using resistance bands or cables. With one end secured to a sturdy object and the other around your ankle, stand sideways to the anchor point and bring your leg across your body in an inward motion. This exercise will not only strengthen the muscles responsible for hip adduction but also help enhance overall stability and control.

By focusing on hip adduction exercises like these as part of your training routine, you’ll be able to harness more power from your lower body when throwing punches. This increased explosiveness can make all the difference in delivering knockout blows inside the ring.

How to use the hip adduction machine:

  • Sit in a hip adduction machine with your back against the pad and your legs on the outside of the pads.
  • Squeeze your thighs together to bring the pads toward each other.
  • Release the pads back to the starting position with control.
  • Repeat for the desired number of repetitions.

19. Hamstring Curls

The hamstring curl machine is often overlooked in boxing training, but it can be a highly effective exercise for improving power and stability. While heavy bag workouts are great for developing punching strength, the hamstring curl machine targets the muscles of your lower body that are crucial for generating explosive movements in the ring. By isolating and strengthening the hamstrings, glutes, and calves, you can enhance your ability to generate force from the ground up.

One unique benefit of using the hamstring curl machine is that it also challenges your core strength. Many people perform this exercise by lying on their stomachs with their ankles secured under a pad, but try performing it from a plank position instead.

This engages not only your lower body muscles but also forces your core to stabilize as you resist against gravity. By adding this variation to your routine, you’ll not only improve your boxing performance but also develop a rock-solid core that can withstand powerful blows.

Incorporating the hamstring curl machine into your boxing training regimen may seem unconventional at first glance, but its benefits cannot be ignored. Don’t limit yourself solely to heavy bag exercises; instead, diversify your training to target all areas of strength and power production. With consistent use of the hamstring curl machine in both traditional and plank positions, you’ll find yourself with stronger legs, more explosive movements, and increased stability in no time. 

How to use the hamstring curl machine:

  • Lie face down on a hamstring curl machine with your legs extended.
  • Position your ankles under the padded lever arm.
  • Curl your legs upward by bending your knees.
  • Lower the lever arm back down with control.
  • Repeat for the desired number of repetitions.

20. Calf Raise Machine

The calf raise machine may not be the first exercise that comes to mind when you think of a home workout, but it can be a valuable addition to your routine. While boxing is primarily focused on upper body strength and agility, neglecting lower body conditioning can lead to imbalances and decreased performance. The calf raise machine specifically targets the muscles in your calves, which play a crucial role in balance and explosive movements.

One unique benefit of using the calf raise machine for boxers is its ability to facilitate active recovery. After an intense boxing session or workout, performing sets of controlled calf raises helps increase blood flow to your lower legs, promoting faster recovery by flushing out lactic acid build-up. This can reduce muscle soreness and stiffness, allowing you to train at full capacity sooner.

Incorporating the calf raise machine into your training regimen not only enhances lower body strength but also serves as an effective tool for active recovery. So make sure you don’t overlook this underrated exercise in your quest for boxing excellent

How to use the calf raise machine:

  • Stand on a calf raise machine with your shoulders under the pads and your feet on the calf block.
  • Raise your heels by pushing against the balls of your feet.
  • Lift your heels as high as you can, then lower them below the calf block.
  • Repeat for the desired number of repetitions.


These 20 gym exercises are tailored to target the specific muscle groups that are vital for boxing performance. Incorporating them into your training routine will contribute to overall athleticism and improved boxing skills. A well-rounded workout routine that includes cardiovascular training, strength exercises, and core conditioning is essential for boxers to perform at their best.

By consistently performing these exercises with proper form and technique, you can enhance your physical attributes, maximize your punching power, improve footwork, and elevate your overall boxing performance. Remember to progress gradually, prioritize proper form, and listen to your body throughout your boxing journey. With dedication and hard work, success in the ring awaits!

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