How to Start a Boxing Shoulder Workout

Boxing matches are won not only in the ring against an opponent but also in the gym during the long hours of training. Training is the basis on which a boxer builds a successful career. One aspect of a winning training regimen is the shoulder workout. After all, the shoulders help power the punches that win fights for boxers.

Difficulty: Moderately Challenging

Instructions

1. Start the workout with a short warm-up exercise. Anything cardio related will do. For example, use the treadmill or Stairmaster for ten to fifteen minutes.

2. Obtain a pair of dumbbells of a manageable weight to begin the workout. The weight of the dumbbells will depend of the strength and experience of the person doing the workout.

3. Raise the dumbbells straight up from the front of the body. With the palms down raise both dumbbells up until they are at eye level. Hold the position for a few seconds and then to a resting position on the boxer's lower body. A boxer can do this exercise seated on a bench or standing.
   
   Make sure that the back is kept straight and the boxer is not straining to finish the exercise. Repeat the lifts ten to fifteen times. Then rest and repeat the set three to five times.

4. Change the angles of the dumbbell exercise from step three. Instead of lifting up the dumbbells straight in front, lift them at angle or to the side. This exercises different parts of the shoulders and gives the boxer more range of motion and power.

5. Use the military press to exercise the shoulders. This workout can be done with dumbbells or a barbell and sitting or standing. Raise the weight straight up from the shoulder. Do not lock the elbows but pause a second or two at top of the lift. Be sure to keep the back straight. Boxers with back problems should use the sitting version of the military press.

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