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Old 02-24-2010, 04:07 PM   #16
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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Originally Posted by brown bomber View Post
OK your on my wave length.... Any idea's other then 1RM... I want to take the a second individuals opinion out of the test. I want something more concrete.

As earlier I think a 1RM bench press is going to use similar muscles to the cross so the strength of the muscles ability to work against a resistence would surely be relevant.

Additionally a measured two handed med-ball throw from a boxing stance might give a better indication as it fits that speed x strength = power equasion.

Anything you can suggesT?
Bench press isn't similar to a cross really. The arm comes straight out, whereas a cross the arm extends to the side of your body.

When punching, your muscles aren't working against a resistance until impact, and the work at that point doesn't matter much. The power comes from how fast your muscles accelerate through the punch and into the target. Another factor is your hand-what part are you landing with, is your hand closed, is it closed tightly, is your forearm stiffened, etc.

If you want a motion similar to a punch, do a dumbell shotput for distance. It isn't perfect, obviously, but if you do it every now and then it lets you see if you made any improvement in power potential.

The best measure, though, is to get a person and hit them in the chest, arm, stomach, or face once per month. This allows them recovery time. You can gauge your progress based on the marks you leave or how much the person seems not to enjoy the experience.

It's also a great way to break up with your girlfriend if you're tiring of her
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Old 02-24-2010, 04:25 PM   #17
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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Hit the bag, watch the swing.

I rekon 1rm would be an indicator of upper body strength in the punch.

Real punchers know how to use their whole body though, a lot of the time not even big guys. Like Dempsey.
best one so far Id say but I propose a slight change. Ive seen new guys come into the gym and hit the bag but in an effort to look like theyre the next rocky they basically end up pushing the bag with each hit to get a big swing. Id say if you make a nice deep dent with your straight punches that doesnt go away right away (the material would be compressed and it takes time to go back to normal) and with hooks you could observe how much you "fold" the bag when you hit it.

The upright neider press (you have one end of a barbell wedged between the floor and wall in a corner with a weight on the top end, you hold it in your hand and throw a punch as explosively as possible. its in one of ross's videos) would work if you timed how long it took you to complete the rep so you know how fast you can punch with that weight. If your a physics nut you could figure out how much total force your generating that way too.
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Old 02-24-2010, 05:21 PM   #18
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

Jeff - I use a small med ball (1.5kg) and get my guys to throw it 5 times in a right cross motion, and a larger 5 kg med ball which they throw overhead (football type throw), swing between the legs and throw forwards and finally side throws from either arm, then I take an average of the distances. We do this about every 6 weeks and I record the results so we can measure progress. I then review the progress and cross reference it with the training during that period so we can see what works well.
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Old 02-24-2010, 08:44 PM   #19
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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How is it a stupid question... i'm asking for idea's you dumbass. How would you track the progression of your punch power? How do you track progression of your training?

I'm fully aware of the various coincidences and assisting factors that cause a KO and thats not what i'm asking for. I'm looking to track improvements in power and wondering if anyone has come across ways in which this may have been done.

Med ball throw distance might be another method but I want a simple test that might give me an indication of progression- so instead of smart arse answers try and call upon experiences or idea's, unless you have neither of either.
No sir, it was a stupid question. Bench is nowhere near the motion of a punch, it's like asking if a bicep curl is a good measure of punching power. No weight lifting exercise can mimic a punch, it doesn't activate the same muscles at the same time and the same speed as a punch. The closest might be an olympic lift. As someone else said medicine ball against the wall is the next best thing other than, gee, well maybe throwing a punch? Again, stupid ****ing question.
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Old 02-25-2010, 12:00 AM   #20
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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No sir, it was a stupid question. Bench is nowhere near the motion of a punch, it's like asking if a bicep curl is a good measure of punching power. No weight lifting exercise can mimic a punch, it doesn't activate the same muscles at the same time and the same speed as a punch. The closest might be an olympic lift. As someone else said medicine ball against the wall is the next best thing other than, gee, well maybe throwing a punch? Again, stupid ****ing question.
check out ross's videos in one hes doing the upright neider press and its very close. just saying.
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Old 02-25-2010, 03:36 AM   #21
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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No sir, it was a stupid question. Bench is nowhere near the motion of a punch, it's like asking if a bicep curl is a good measure of punching power.
Lol, I think you need to read up on anatomy. Never mind...
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Old 02-25-2010, 06:08 AM   #22
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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Lol, I think you need to read up on anatomy. Never mind...
I think he's right about the two not even being close. A punch is an explosive whole body movement that starts in the toes and ends in the fist. A bench press is a slow (compared to the punch) arm and chest moment while lying down on a bench.
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Old 02-25-2010, 06:20 AM   #23
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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Lol, I think you need to read up on anatomy. Never mind...
Yeah you're right, my sports science degree doesn't really cover human anatomy, thanks for the tip.
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Old 02-25-2010, 06:23 AM   #24
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

Shott Putt is similar to a strasight right, maybe it would be a good test.
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Old 02-25-2010, 07:20 AM   #25
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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Yeah you're right, my sports science degree doesn't really cover human anatomy, thanks for the tip.
Did they not teach you the difference between extension and flexion of the elbow joint... Must have been some uni
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Old 02-25-2010, 07:28 AM   #26
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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I think he's right about the two not even being close. A punch is an explosive whole body movement that starts in the toes and ends in the fist. A bench press is a slow (compared to the punch) arm and chest moment while lying down on a bench.
Tjhe reason I asked the question was for suitable answers and recommendation, not so that some tit with a on-line sports science degree could call it a stupid question thinking he's a genius whilst struggling to see the relationship between the two.

By your definition a punch is a full body movement, thus it containes movement of the upperbody- so strength of the upper body is going to be relative to the force that can be produced when punching with good technique. Its not ideal, thus the question for better alternatives but the pench press uses the triceps, delts and pecs much like a push. A punch is a fast push right?

It was a simple question- requesting reasonable answers. Genius should save insults for the lounge.
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Old 02-25-2010, 08:23 AM   #27
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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Originally Posted by brown bomber View Post
Tjhe reason I asked the question was for suitable answers and recommendation, not so that some tit with a on-line sports science degree could call it a stupid question thinking he's a genius whilst struggling to see the relationship between the two.

By your definition a punch is a full body movement, thus it containes movement of the upperbody- so strength of the upper body is going to be relative to the force that can be produced when punching with good technique. Its not ideal, thus the question for better alternatives but the pench press uses the triceps, delts and pecs much like a push. A punch is a fast push right?

It was a simple question- requesting reasonable answers. Genius should save insults for the lounge.
Listen up okay i'll try and make it as simple as possible, your punching power comes from activating the correct muscle fibres from your feet up to your hands in the fastest, most efficient manner possible, however if you skip any link in the chain or if certain links of the chain are more easily activated than other links creating an imbalance then your power will be seriously compromised. A punch is one motion from your feet to your hands with you generating the force through your legs and core then transferring the force onto the target by tensing your arm at the point of impact. The faster you can complete the movement correctly the better your punching power. Overall strength is a factor with everything else being equal.
You think a punch is a push so bench mimics a punch? Does a bench press use the same muscles as a punch? It uses a few of them, yeah, so does a bicep curl. How fast do you push a weight compared to the speed that you throw a punch? Speed is a factor when it comes to force generated. Speed is useless however if the movement isn't correct ie. missing a link in the chain.
Put it together, a punch is one movement that has close to zero relevance to a bench press, what muscles does a bench press leave out when it comes to a punch? The ones that really matter. The muscle fibres it does activate aren't required or aren't activated at the same speed as a punch. So why would a Bench press be a good indication of punching power?
It was a stupid ****ing question, I haven't used any terminology or jargon so hopefully you can understand why you are a dumb shit.
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Old 02-25-2010, 08:32 AM   #28
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

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Originally Posted by brown bomber View Post
By your definition a punch is a full body movement, thus it containes movement of the upperbody- so strength of the upper body is going to be relative to the force that can be produced when punching with good technique. Its not ideal, thus the question for better alternatives but the pench press uses the triceps, delts and pecs much like a push. A punch is a fast push right?
Body mechanics between a chest/arm push and punch differ immensely. To measure the strength of a punch you'd have to measure the impact of a real actual punch. Speed is an extremely important contributor to punch impact, which is completely neglected in the bench press, not to mention about 90% of your body's muscles.
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Old 02-25-2010, 10:20 AM   #29
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

bench press would be an indicator of punching power not a great one but it would indicate to some sort of degree, if you took 2 same level boxers with similar body compositions and body weight one being a boxer the other being a banger, 9 times out of ten i reckon the banger would lift more than the boxer, had the 2 guys done biceps curls the difference might not be as significant

clean and jerk, clean and press and snatch would probably be better indicators, substituting bench press for press ups with claps would be better maybe although measuring a 1 rep height (?) is a load of bollox really
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Old 02-25-2010, 10:59 AM   #30
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Default Re: Is 1RM of a bench press a good indication of potential punch power?

bench press is mad slow compared to a punch. I think olympic style lifting would be more comparable its more explosive and uses more muscle groups
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