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Want Explosive Punching Power? Do This Exercise (instructional video included)

Striking with power is crucial when defending yourself!

The last thing you want is to hit an assailant as hard as you can only to piss him off. When you are the smaller, weaker person this is all too common, because you do not possess the mass needed for your strike to be effective.

The good news is you don't have to pack on 50 pounds of muscle to be able to strike effectively. You can increase your striking power by performing reactive and plyometric exercises. These exercises increase your speed and force, thus increasing your power. There's a physics equation that proves this to be true, "P=FV", or roughly translated as "Power Equals Force Times Speed."

Below is a superset exercise (two exercises performed back-to-back with no rest between) to increase your upper-body explosive power for striking. This superset exercise is the Dumbbell Bench Press to Hand Clap Push-ups.

Sets, Reps, Tempo and Rest:

Perform 3-6 sets of 1-10 reps at 30%-45% of your one-rep max, or ten percent of your body weight. The tempo of your reps should be fast/explosive, and your rest between sets should last 3-5 minutes.

Below is a demonstration video of the Dumbbell Bench Press to Hand Clap Push-ups Superset exercise. Note: Only three repetitions per exercise are shown. If you have any questions, message me here

For more exercises to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Want to get in the best shape of your life? Check out our fitness training programs here

Until next time, Stay Fit!

Lawrence Castanon,

Author, The Short Fight


Dumbbell Bench Press to Hand Clap Push-ups

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