Try this 20 minute arm smoker as part of your training. It is very simple. You will choose one type of push-up (wide/narrow/finger tip/etc..) and one punch (hook/straight/etc..). Now all you do is ladder up to 20 push-ups and back down. Give yourself 30 seconds for each push-up set and whatever time is left you are up and punching. Example: start time, do one push-up , quickly get up and punch for the remaining 27 seconds, when you hit the 30 second mark drop down and do two push-ups….etc..It is important to note that when you are punching you are shape training not power training. Each punch should be as clean as possible. When doing the push-ups you should go as fast as possible.