Whether you’re learning self-defense or training in boxing, MMA, or martial arts, knowing how to throw a punch correctly is essential. A proper punch is powerful, accurate, and safe — sloppy punches can hurt you more than your opponent. Follow this step-by-step guide to master your stance, fist, and technique while protecting your hands and wrists.
Get in a Fighting Stance
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Stand with feet shoulder-width apart, nondominant foot forward at a 35–45° angle, and dominant foot back at a 45–60° angle.
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Keep your back foot slightly open for balance and power — this is known as the A-stance in boxing.
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Power comes from your lower body, so avoid standing square with your target. Keep your chest slightly open.
Make a Proper Fist
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Curl your fingers tightly, placing your thumb over your middle knuckle.
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Keep your wrist straight and aligned with your forearm to avoid sprains or fractures.
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Hit with the knuckle of your middle finger for the most force and safety.
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Always use hand wraps when training with gloves, pads, or heavy bags to protect your hands.
Guard Your Face
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Keep your dominant hand near your cheek, knuckles up, and elbow tucked into your ribs.
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Your nondominant hand stays raised in front, ready to block or jab.
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Professional fighters often keep their dominant hand close to their cheek to protect their face and strike quickly.
Bend Your Knees
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Slightly bent knees help stabilize your body, generate power, and improve balance.
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Standing too straight makes it easy to lose balance, while bent knees keep you grounded and mobile — that’s why fighters bounce lightly in stance.
Throw a Straight Punch
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Pivot your back foot and turn your back knee inward while keeping your front foot planted.
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Rotate your hips and chest toward your target to generate torque.
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Extend your dominant fist straight, turning your wrist so the palm faces down as you strike.
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Aim to hit with your middle knuckle, fully extend (but don’t overextend), then snap your fist back to guard.
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Never lunge — if you miss, let the punch flow naturally without losing balance.
Master the Jab
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Keep your elbows tight to your ribs and hands raised.
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Step forward 4–12 inches with your nondominant foot to close distance.
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Extend your nondominant arm straight toward the target without twisting your body.
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Flick your wrist in the last quarter of the motion so your palm faces down, striking with your middle knuckle.
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Quickly retract your hand to guard after landing the jab — it’s not meant for knockout power but to test, distract, or set up stronger punches.
Learning how to punch with proper form not only makes your strikes more effective but also keeps you safer by reducing the risk of injury. With practice, you can develop power, precision, and confidence in your punches while maintaining a solid defense.
