10 Exercises to Help You Train Like A Professional Boxer

Becoming a professional boxer takes years of dedication and hard work;

Boxers are supreme athletes who often dedicate their lives to the sport. Whether you’re competing for an IBF Super Middleweight belt or simply looking to get into shape at your local gym; there are many key exercises which are simple to execute and will help get you in shape ahead of an upcoming bout.


10 Exercises to Train Like A Professional Boxer

Many workout routines can be dull and predictable but training like a boxer doesn’t have to be mundane and there a number of exercises which can become part of any daily regime.

Here are 10 exercises to help you train like a professional boxer:


1. Shoulder Presses

Boxing is all about strong shoulders, and having the stamina to continually jab an opponent even after seven or eight tough rounds. The shoulder press is a great way of building up these muscles and help guarantee endurance.

Although weights are ideal for this exercise, other items such as sandbags and even tins of food can be used as an alternative.

Many repetitions are required in order to build up strength, and these can be mixed in with a range of other upper body exercises. This area is key for both guarding and firing punches and shoulder presses are absolutely vital.


2. Clap Press-Up

A relatively simple exercise which can be performed in a number of cycles with continuous reps helping build up stamina and strength.

The explosive nature of a quick-fire clap press-up also helps build up the pectoralis major and deltoids. Which in turn, enhances upper body strength and this is absolutely vital during bouts.

They are also believed to help balance which is absolutely imperative for any professional boxer.


3. Plank

Arguably one of the toughest exercises but undoubtedly one of the most effective; the plank is another core-based exercise. But the importance of this for supreme athletes such as boxers should not be underestimated.

From an aesthetic point of view, if you fancy chiselled abs, the plank is a terrific starting point and can be combined with crunches and the aforementioned sit-ups.

Constant blows to the mid-section are just one of the many things a boxer has to endure during their tenure in the ring. This exercise helps build up core muscle strength which will lessen the impact of those continuous blows.


4. Skipping

In order to dodge an opponent, it is essential that boxers become nimble and light on their feet. The ability to quick-step can be helped by skipping, which is a staple of every fighter’s routine.

It helps develop speed and agility and is yet another method for maintaining general fitness.

Reebok and many other famous sports brands sell skipping equipment online and in stores at a reasonable price; so starting regular rope training would not prove an expensive pastime.


5. Push Ups

For a beginner, push-ups can be difficult at first but starting with a couple and setting realistic goals is the best way of achieving this. Just about every muscle is flexed and given a rigorous workout during push-ups; and that’s why it remains incredibly popular within the boxing community.

Once again, no equipment is required and it’s a great way of maintaining all-round fitness. It’s imperative to ensure these are completed correctly as it helps ensure maximum impact.

Boxers can benefit hugely from regular push-ups with shoulders, arms, chest and core being some of the key areas which will be helped by introducing this into a daily routine.


6. Sit-Ups

This is one of the more basic but necessary exercises which can be deployed as part of a daily routine. Core strength is at the heart of all successful boxing regimes and sit-ups remain one the best and most straightforward ways of ensuring this.

It’s imperative that sit-ups are executed properly to enjoy the full benefits.

Whether throwing a punch, defending a right hook or simply sparring, core strength is responsible for holding the body firm and tort and sit-ups are a fantastic way of ensuring boxers such as Anthony Joshua remain at the top of their game.


7. Squats

Squats are a key part of maintaining lower-body strength. Boxers need to be constantly on their toes, ready to duck and weave at any given moment and squats help with agility.

Quadriceps, hamstrings and calves are just some of the areas which benefit from regular squats plus a number of other anabolic benefits. Hip extension is another benefit of a daily routine which contains these.


8. Shadow Boxing

Anthony Joshua is amongst the high-profile names who spend a large part of their day shadow-boxing. It’s a great way of honing technique, conditioning muscles and keeping fit.

Joshua is a model professional and is odds-on favourite for the BBC Sports Personality of the Year award, with his popularity seeming to “have no bounds” according to Betway pundit Alan Alger.

Since beating Vladimir Klitschko at Wembley, Joshua has been parachuted into favouritism and would be a worthy winner.

The world heavyweight champion, who has also secured WBA and IBO titles, shadow boxes in the sand as he believes that the unstable surface helping with versatility. He learnt the technique from Brazilian footballers and it’s a great way of ensuring all of the upper body areas are regularly flexed.


9. Chin Ups

It’s important to have significant upper body strength in order to become a successful boxer. Chest, back, arm, shoulder and core muscles are all built up with regular chin-ups. Many boxers will have bars installed in their homes and garages in order to implement this as part of their daily routine.

If this proves difficult at first, set realistic targets and gradually increase the frequency. Boxers need plenty of stamina and chin-ups which can significantly build up some of these key areas which are vitally important in the ring.


10. Burpees

Burpees are far from the most glamorous exercise but they are absolutely key in the fat-burning process. The burpee works numerous areas in the body and helps to shape and sculpt.

It can sometimes be difficult to find the motivation to begin the road to body transformation but even a few burpees a day can prove a step in the right direction.

Endurance is something which can be significantly improved by burpees and if you’re unsure of the technique, many step-by-step videos can be located online.

They don’t require any equipment and although they can be difficult at first, persistence is the key. Boxers regularly add these to their daily routine as it’s a great way of maintaining body weight and improving strength.



Superior fitness levels are required by every boxer who has desires to compete at an elite level. Routines are not taken lightly and anyone who wishes to form a regime should seriously consider implementing many of the above exercises into it.

Power, pace, strength, agility, balance and reaction are all absolutely vital in the ring and boxers must have all of these in abundance in order to reach their goals.

Here’s a quick recap on the 10 exercises to train like a professional boxer:

  • Shoulder press
  • Clap Press-up
  • Plank
  • Skipping
  • Push-ups
  • Sit-ups
  • Squats
  • Shadow boxing
  • Chin-ups
  • Burpees
  • What other exercises would you recommend for training like a professional boxer? Leave a comment below.

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