What would be some good exercises to develop more power in a Wing Chun chain punch? Is it as simple as working on my triceps?
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When developing any technique, there are pairs of muscles that must work together. In the case of punching, and this kind of a punch, your recoil from the punch is just as important for absorbing the impact as the actual delivery itself. To practice the punch, start with the technique in open space and focus on delivering the energy of the punch to the same open space target with accuracy and speed and retracting to the same starting point with the same degree of accuracy and speed. Be aware of your breathing and how much breath you need on each move so that you become aware of your requirements for oxygen on each delivery and how long it takes to recover from each one. After your accuracy in delivering the technique improves, then increase the rate at which you can deliver the blows with either hand. For example, develop a routine for punches and breathing that allows you to work up 2 successive punches with right, then left then both hands, then break and then repeat. Work this up to 5, then 10 and then 20 and then 50, etc. Even without training your muscle groups, a routine such as this will train the various muscle groups without straining them, so that they work together as you hone the technique. Then apply resistance to your punches by either holding a lightly weighted 'weight' or holding them on your wrists. Make sure they are secure and don't move or rub. I recommend holding a weighted implement with the weight either side of your fist so your technique can remain as true as possible. Remember to keep both the delivery and the recoil together in your technique. When working with resistance weights, remember to start your routine from the bottom up, such as 1 punch at a time, then 2, then 5 etc, or you risk causing painful damage to muscles, ligaments or tendons that are not trained to handle the load yet. With most training of your body, start with technique, accuracy, speed and then resistance. You will always, then, be working with your body and not making your body work with something else. |
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Some people are warning about weightlifting slowing you down. This is only true in a limited sense: High repetitions with moderate weight will build more slow-twitch muscle. Powerlifting workouts--high weight, with low repetitions and longer breaks between sets--build fast-twitch muscle. You can actually assess your ratio of fast-twitch to slow-twitch muscle using weights. With that said, building fast-twitch muscle can help, but you will only punch well if you practice punching well. Do it a lot, with someone checking your form. |
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This technique is not about power, it's about speed! You shall try to deliver punches as fast as possible. I think some of the body-building excercises can actually slow your hands down. Also remember that the explosive strength is not what you train in e.g. in bench press - this is a static power. For chain punch technique, I think it is best to train your hands to be flash fast and "strike-strong" (i.e. explosively), e.g. by practicing with weapons like jo or nunchaku. Remember that this technique is not for 1 strong KO strike. Also watch this: |
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While not what most would think of as a "weight lifting" exercise (body weight rather than external weights), push-ups on your fists will help with Wing Chun punches as it promotes strong wrists and forearms (along with the standard push-up muscles). In order to train for the explosiveness of the punch you can practice these push-ups with an explosive movement when pressing upwards. Later on, add more weight via the use of a weight vest. Don't go overboard with developing muscles for this punch as it is more quick and explosive than slow and about the application of brute strength. Additionally as a Wing Chun punch is vertical and is usually delivered with no recoil before the punch core and hip muscle development will help as power and support for the punch come from low in the body. |
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IMO no; just tris isn't be enough--it's basically a press (at a weird angle), which involves shoulders, tris, chest, and core. When I was studying I really enjoyed isometrics against a wall, at various extensions. Isometrics give you a chance to check your alignment, posture, and rooting and the same time. Cable punches, or various "pressing" machines you can stand and use, are the best equipment. I don't like the cables, much, because (a) they're pulling you back, which is different, and (b) there's a cable. |
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