Shoulders

And the best part is you can practice your technique while doing sports specific strength exercise that's more explosive than any pushup. And to make it even better it trains all the other muscles needed in punching as well :think

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Its a balancing act between the Big Toes and the Ears

 

These guys are right of course. There's no substitute for sessions with the heavybag. Although, I don't think there's anything wrong with doing conditioning work other than heavybag work, as long as you don't sacrifice the boxing specific stuff for the other. Think of them as supplements rather than as replacements.

 

High reps with lightish weights is the way to build muscle endurance. Thats what you need if your muscles are hurting after a few punches.

Say 3 sets of 30 reps with dumbells. Weights shouldn't really be too heavy but heavy enough that your arms KILL after.

 

Here's a couple of shoulder conditioning videos from youtube:
[ame]http://www.youtube.com/watch?v=Q-u8Re0bFz4[/ame]
[ame]http://www.youtube.com/watch?v=o_FeI88Tc_U[/ame]

You could also do punch-out drills on the heavybag like these:
[ame]http://www.youtube.com/watch?v=_NikUrrODFk[/ame]
[ame]http://www.youtube.com/watch?v=n8hnaK7ya9c[/ame]

Punch-out drills are amazing and are highly recommended. Do them for 30 second rounds. After several weeks of doing them, your normal heavybag workouts will improve tremendously.

 

Practicing good technique will make sure that you use your body efficiently and correctly when doing technique. To develop power, begin with general strengthening of your shoulder, push ups, pulls ups, shoulder presses, cleans, jerks, internal and external rotation, lat pull down. This will give you a good base and good stability. Then begin using medicine ball slams, chest passes, sideways passes,etc. This will carry over your general strength directly into sport specific drills. Now after all this you are ready to heavy bag training, but still do some general exercises and still your medicine balls one sparingly to keep the strength and power. Each section of strengthening takes several weeks, experiment on your own and see how you feel. I recommend 3 times a week, usually high repetitions in the beginning to develop endurance then lower to get power.