Isometric exercises are designed to strengthen your core muscles as well as your arms, legs and upper body. As a result, isometric exercises can be customized to strengthen your biceps and triceps, directly improving your punching power and speed. While improving your technique and form will also increase punching power, isometric exercises are an efficient and low-stress way to strengthen your arm muscles.
Isometric Wall Punch
This isometric wall punch exercise will help improve punching power and wrist strength. Stand directly in front of a wall with your knees slightly bent and your back straight. Make a fist with one hand and lean into the wall with your fist. According to Expert Boxing, you should push your fist directly into the wall as if you were throwing a punch that is stuck in the wall. Push into the wall for 10 seconds before relaxing. Repeat with both arms until fatigued.
This isometric exercise will strengthen your triceps, biceps and your core muscles. Lie down flat on your stomach with your legs extended and arms at your sides. Bring both of your arms in front of you, resting your weight on your forearms. From this position, push up on your forearms, lifting your body off the floor and balancing on your toes. With your back straight, hold this pose for 10 to 30 seconds. Repeat two to three times before stopping.
Isometric Internal Rotation
This isometric arm exercise will strengthen your rotator cuff as well as your shoulder muscles, indirectly improving your punching power. Stand in a doorway with your knees slightly bent and both of your arms at your sides. Bend your right arm at the elbow, until your forearm is parallel with the floor. From this position, place your hand on the doorway and push until you feel a strong resistance. Hold this position for 10 seconds before relaxing. Repeat with both arms before finishing.
This isometric exercise will strengthen your triceps and biceps. Lie on your right side with your legs extended and your right arm bent at the elbow. From this position, lift up on your right forearm, placing your left hand on your left hip. Keep your legs together as you lift your hips and hold this pose for 10 to 30 seconds. According to Sport Fitness Advisor, you should repeat this exercise two to three times before stopping.