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Correct Way to Hit a Punching Bag

How Long Should You Workout On a Punching Bag?

A punching bag workout for beginners is usually 15-30 minutes, but it is up to you! It depends on your level of fitness and how intense you want your workout to be – if you’re new to boxing training, you should pace yourself during a longer workout.


1-legged punching vs 2-legged punching

1-Legged Punching

 poor balance because body is moving off the cente

  • poor balance because body is moving off the center
  • combination punches are slower because the body has to move more while punching
  • decreased power because the body is not fully grounded; one leg is “lifted” and unable to aid the punch

It’s obvious you’re one-legged if one foot is lifting off the ground during a punch. Even if both feet are down, you should feel like the foot on the punching side is able to push down into the ground. This is one of the big secrets to punching: pivot your foot INTO the ground and not off the ground.

One-legged punching fails on so many levels. For now, forget about what happens if you land a punch. Try imagining what happens when you miss. If you miss, you will REALLY fall off balance! I would say the number reason for beginners becoming 1-legged is too much punching on the heavy bag. The heavy bag prevents them from falling when they have bad balance. Most boxers should be shadowboxing more. Learn to stand on your own 2 feet!

2-Legged Punching

 maximum balance and control because the body is p

  • maximum balance and control because the body is perfectly grounded
  • maximum speed and less energy required because the body doesn’t have to move much
  • maximum punching power because body is using 2 legs to generate power

Your body was built with two legs so the only way to be most balanced and powerful is to use both legs. Two legged punching is not the “secret” way but the NATURAL way. If you feel more powerful using one-legged punching, it’s because you’re still “pushing & falling” instead of “grounding and rotating”. Two-legged punching doesn’t let you “fall”, it only lets you rotate which is harder at first because it requires more coordination.

*** Watch my video demonstration on the concept of two-legged punching.


Does Punching Bag Build Abs?

Yes, punching a heavy bag builds functional and aesthetic abs.

Does Punching Bag Burn Calories? Yes, punching a bag can burn around 490 calories in one hour in a 180-pound person (and shred fat) because it’s an intense, physically demanding sport. [2]

Warm-Up (5 minutes)

Boxer’s Shuffle Around the Bag (2 minutes)

Arm Circles (2 minutes)

  • Stand straight with your arms at your sides

  • Rotate at the shoulder, circling your arms up in front, all the way up over your head and behind you, back to starting position

  • Continue for 60 seconds

  • Switch directions and repeat for 60 seconds

High Knees (60 seconds)

How Do You Train to Do Push-Ups? (Where to Start If You Can’t Do a Push-Up.)

Don’t worry if you can’t do a push-up yet. As we lay out in the video above, we have a plan that will help you get there.

You need to start with an easier push movement, and work up to progressively more difficult types of moves that will eventually result in you doing true push-ups.

This is the exact strategy used in our guide, “Get Your First Push-up!

We’ll progress from Level 1 Push-ups to Level 4 Push-ups:

  • Wall Push-Ups: Level 1
  • Elevated Push-Ups: Level 2
  • Knee Push-ups: Level 3
  • Regular Push-ups: Level 4


Stand in front of a wall. Clench your butt, brace your abs, and set your hands on the wall at slightly wider than shoulder-width apart.

Walk backwards with your feet until your arms are fully extended and supporting your weight (generally one decent sized step back with both feet will suffice). Keeping the rest of your body in a straight line, steadily lower yourself towards the wall until your nose almost touches the wall, and then explode back up to the starting position.



Do 4 sets of wall push-ups with a 2-minute rest between sets, every other day. Keep track of how many repetitions you can do WITH PROPER FORM for each set in a notebook for easy comparison to previous workouts. Once you can do 4 sets of 20 repetitions of wall push-ups, you can progress to knee push-ups.


As we demonstrate in this video above from Nerd Fitness Prime, elevated push-ups are just what they sound like – your hands are on an elevated surface, whether it’s something as tall as a kitchen table or as low as a few blocks that are inches off the ground. This will depend on your level of strength and experience.

If you’ve just progressed from wall push-ups, pick something that is at a level that’s right for you – I generally find the back of a park bench or the side of a picnic table to be a perfect height for doing incline push-ups. Like so:


Do 4 sets of elevated push-ups with a 2-minute rest between sets, every other day. Again, keep track of all of your stats for how many proper form repetitions you can do in each set. Once you can do 4 sets of 20 repetitions, it’s time to either move to regular push-ups, knee push-ups, or a lower height for your hands to be supported.

Once you can do 4 sets of 20 repetitions, it’s time to either move to regular push-ups, knee push-ups, or a lower height for your hands to be supported.

To work on progression, try to doing your elevated push-ups on the stairs in your house. As you get stronger, you can move your hands to lower and lower steps until your hands are on the ground.


Once you’re comfortable doing wall or elevated pus

Once you’re comfortable doing wall or elevated push-ups, proceed to knee push-ups. Your shoulder and hand placement will look just like a regular push-up (an “arrow”, not a “T”), but you’ll stabilize yourself on your knees instead of your feet. As demonstrated here:


Once you can do 4 sets of 20 repetitions on your knees, you can start thinking about doing regular push-ups.

To recap, if you can’t do a regular push-up, move from:

  • Wall Push-Ups: Level 1
  • Elevated Push-Ups: Level 2
  • Knee Push-Ups: Level 3
  • Regular Push-ups: Level 4

How do I know the above progression will work? Well, it’s the exact plan we use to help people crush push-ups in Nerd Fitness Journey!

You can see how we scale our bodyweight workouts right here:

Additional Forming Tips

Fabricators also should take into consideration the material they will be punching, its hardness and ductility. Both will have an effect on the result of the final form requiring press and tooling adjustments. For example, stainless steel is harder to form, especially in tight diameters. This requires reduced ram and machine speeds. Material grain direction also may have an effect on the final forming result. Forming with the grain may produce slightly different results than forming across or against the grain direction, requiring modification.

Additional tips include a slower feed rate to give the material more time to recover from the previous form and to ensure accuracy of the next form. A programmable dwell command may be added to allow extra time for the material to form and strip properly from the tool. Lubrication also is essential, especially directly on the formed tabs to help them slide smoothly around the inside diameter of the knuckle tool; this is especially helpful in the production of stainless steel hinges.

How to Get Better at Push-Ups

So you’ve learned how to do a push-up, you c

So you’ve learned how to do a push-up, you can do a few of them, but you want to get better! 

Here are some tips to help you along the way:

  1. Get healthy! As you lose weight (which is 80% nutrition!), you will have to move less weight around than before, which will make your push-ups easier to manage. Have you had trouble losing weight in the past? Check out our article “Why Can’t I Lose Weight?” to find out why.
  2. Don’t cheat on the last few push-ups – when you’re tired, it’s easy to skip out on good form for your last few reps. As soon as you do one bad form push-up, you’re done. Finish up your four sets, write down your numbers, and try to beat those numbers next time.
  3. When starting out don’t do push-ups two days in a row. You need to give your muscles time to rebuild and recover – take off at least 48 hours in between your push-up adventure. However, when push-ups became a warm-up exercise for you – you can do them every day if you want. If you’re advanced, you can consider a PLP program.
  4. Get enough protein into your system after finishing up your workout – protein helps rebuild the muscles you just broke down doing push-ups, and it helps them rebuild those same muscles stronger than before. You can read our ultimate guide on protein for some tips on how to up your protein intake.
  5. If you can do 4 sets of 20-25 perfect form push-ups no sweat, then it’s time to start looking into push-up variations to keep things interesting.
  6. Build up your core with planks – this will help keep your core strong so that it’s not the weakest link in your proper form push-ups.

These 6 tips will be a great addition to your stre

These 6 tips will be a great addition to your strength training plan. Keep at it and before you know it you’ll be doing one-arm push-ups like Batman.

What’s that? You don’t have a strength-building pl

What’s that? You don’t have a strength-building plan!!! Well then…

More about how to make a fist to punch

To keep this tight and closed fist, static muscle work is required that has an effect on the wrist and the forearm. This way, if you hold your fist too tightly, the traction of those muscles will have an adverse effect on the speed of your punches. Plus, it has a disadvantageous impact on muscle coordination. Hence, your punches will be not as efficient.

When you hit something, a huge pressure is generated that has an impact not only on your fists but also on the muscles, bones, and joints of your forearms. That is why the relationship between the fist and forearm is so important. That means the top of the punching hand and your forearm should form a plane. Also, the fist and wrist should form a tight unit. Because the fist can only defeat the imposed loads if the collision force gets into the impact line connecting the wrist and the elbow collinear.

Note: Reduce the risk of injuries and pain by using wraps. All of the moveable bones and joints of your fingers and wrists are secured by hand wraps. Wrapping help to distribute shock over your entire hand by fastening all your joints together. Whenever your hand hits the heavy bag or your opponent, you don’t want your joints to be moving independently.


How to make your fist strong?

With time, your fist is getting stronger and your hand gets used to the proper form. But, you can use a hand gripper or do exercises like dumbbell or barbell wrist curls to make it stranger. Pull-ups and chin-ups are also excellent bodyweight exercises to build a strong grip.

Which knuckles to punch with?

When you throw a punch try to hit the target with your first two knuckles. Since the index and the middle finger are longer naturally the knuckles pop out more. But, there is always a debate about this topic. When you punch line up your forearm and fist. That leads to a more solid punch.

So, the next time you work out do not forget the proper boxing fist before punching anything. It is crucial to avoid injuries and to maximize the effect of your punches.