GYM WORKOUT 25 min5 exercises

Overhand Arc Power

Train the muscles behind the Overhand Right

Training Focus

Posterior chain, rotational slam power, recovery balance

Muscles Targeted

Posterior DeltoidsObliquesGlutesHamstrings
Medical Disclaimer & Safety Warning:

Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.

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Warm-Up

Shadow boxing 3 min + shoulder mobility 1 min

Exercises

1

Rotational Med Ball Slams

3 sets×8 each side reps· 45s rest

Mimics the arcing downward power path

2

Single-Leg Romanian Deadlift

3 sets×10 each leg reps· 45s rest

Posterior chain stability for recovery

3

Lateral Lunges

3 sets×10 each side reps· 30s rest

Builds lateral stability for the step-outside

4

Face Pulls

3 sets×15 reps· 30s rest

Rear delt strength for punch retraction

5

Heavy Bag Overhands

3 sets×6 max power reps· 60s rest

Practice recovery after committing

Cool-Down

Hamstring stretch + lat stretch 2 min

Back to Overhand Right Technique