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Punching bag Workout Benefits

Punching bag Workout Benefits

When it comes to workout equipment, nothing is as tried and true as a punching bag. These heavy bags have been used to get people in peak physical condition throughout history. It works out a multitude of muscles, most notably in the arms and upper body. They can be used for everything from toning the body to self-defense training.

Usually hung from the ceiling or a rack, heavy bags are simple pieces of equipment. They can be made from either leather or vinyl. Punching bags also come in a range of weights, from 40 pounds up to 100 or more. They are relatively easy to use, allowing everyone from a complete novice to a championed athlete to obtain its benefits.

The benefits of a punching bag are huge. The simplicity and versatility of these pieces of equipment allow people with different goals to use them how they please. While most people start using a punching bag for the obvious benefits, additional benefits make it a great thing to have around.

Strengthen Your Muscles

The act of repeatedly striking a punching bag can do wonders on a variety of muscles. In the arms,¬†muscles are in use constantly. Depending on the intensity of your workout, you may find your¬†muscles constantly relaxed and tensed. This develops the muscles in your arms, allowing you to push¬†further with every session. The same goes for your legs. If you implement kicks into your routine,¬†you’ll build up the muscles in your calfs and thighs. Other muscles that will see improvement include¬†the shoulders, chest, and abs.

Improve Coordination

One unique thing about a punching bag workout is how you will move. As you punch or kick the bag, it will move and sway. This requires you to constantly adjust your position. Coordination can be vastly improved by regular workouts.

As you shift your weight from foot to foot during each strike,¬†you will notice yourself becoming more stable and coordinated. Focusing on the bag as you circle¬†around it and make strikes will naturally improve the way you walk, stand, and react to things in¬†everyday life. Punching bags require constant focus and attention. Even if you don’t notice it at first,¬†this focus and reaction to the bag will force your legs, arms, and body to work together, improving¬†coordination and stability.

Endurance and Stamina

The more you work out with a punching bag, the better your stamina and endurance will be. While¬†most people see punching bag sessions as an anaerobic workout, they are also aerobic. As you move¬†and react to the motion of the bag, you’ll need to stay on your toes and move your body to position¬†yourself for the next strike. This is an aerobic exercise. Your body is working harder as your heart rate¬†increases. In the beginning, it may be difficult to exercise for any prolonged period of time.

However, continued efforts will improve your endurance and stamina, allowing you to be more active for longer periods of time without being winded.

Reduce Stress

A great benefit of using a punching bag is its ability to relieve stress and put you in a better mood.

The natural stresses of everyday life can produce hormones that put our bodies in a state of anxiety.¬†This natural response is connected to our aggressive instincts. Relieving this aggression and stress¬†can be difficult to do naturally. Thankfully, punching bags can help tremendously. Repeatedly striking¬†a bag allows you to safely take out your aggression. In the end, you’ll feel much less stress. This is due¬†to the release of hormones and endorphins. These hormones can make you feel better mentally and¬†physically, allowing you to continue on with your everyday life calmly and collectively.

Shape your Shoulders, Biceps, and Triceps

Due to the nature of punching bag workouts, it’s not uncommon to see a vast improvement in the¬†shape of particular muscles. More specifically, the shoulders, biceps, and triceps. With varying strikes¬†and punches to the bag, the muscles are tensed and relaxed. This constant work will shred body fat,¬†leading to more pronounced and cut muscles. Muscle growth can be controlled by manipulating the¬†routine in their favor. If you want to slow down the growth of certain muscles, you can limit the¬†amount and intensity of the punches. You could also speed up growth by intensifying the routine.

The way your muscles grow can be controlled, ensuring that the shape of your shoulders, biceps, and triceps are the way you want. Either way, a punching bag provides serious improvement in muscle mass, shape, and detail.

Heavy Bag Tips

To make the most out of your punching bag workout, there are a number of things to consider. This¬†includes preparation and technique. It’s important to be knowledgeable to avoid possible injuries.

Proper Gloves

Before you even consider starting a heavy bag routine, it’s important to get the right gloves. Not all¬†gloves are made the same. Tiny differences in weight, size, and material can affect comfort and¬†performance. Choosing the best boxing gloves for your hands will allow you to maximize gains.

In addition to gloves, wraps are a vital tool. Wraps work in tandem with boxing gloves to protect all of your fingers and wrists. Wraps also help reduce the chances of any long-term damage you may experience from boxing.

Use the Proper Stance and Technique

To avoid injury, you should always use proper technique. A fighting stance will ensure that you’re¬†always ready for the bag, regardless of which direction it swings. The proper stance will also allow¬†you to improve your speed and power.

When it comes to punching, the right distance is key. Too much distance results in not making contact while too little distance results in pushing instead of punching. A near full arm extension is ideal.

Take a Pre Workout Meal Before Your Training Sessions


Novice boxers may find that they hold their breath as they punch the heavy bag. This is not a good¬†idea, as it can cause a buildup of thoracic pressure. It’s important to breath steadily, exhaling as you¬†punch, to ensure that your body receives the oxygen it needs to push forward.


Integral part of the Irish boxing community for over 13 years