Bench pressing and Punching Power

Becouse main power comes from hips,core and legs. But even this does very little for increasing power main factors are weight and lever of body limbs

 

Hasim never benched anywhere near 500 lb/227 kg, this is some rumour. This is impossible for a boxer because even most of the powerlifters in that weight class (-120) are benching a bit less. Some of the 120+ are benching around 500 lb/230 kg. I can tell you for sure when it comes to power and weightlifting, as it's another passion of mine, but you can also check the raw results on [url]Powerlifting Rankings[/url].

Bench press has little to do with the punching power - as the previous poster already explained, a punch starts from the legs, goes through the hips, involves torso rotation and then you have the rear shoulder muscles and a bit of triceps role.

 

Timothy Bradley's father was a power lifter so no surprise Bradley could bench press 300lbs, which for a 140-147lbs fighter is huge. Yet he wasn't much of a puncher.

 

Because it doesn't. Feel free to prove me wrong if you want, just get a 500lbs bench press and we'll see if you can hit harder than Tyson.

 

Any proof Bradley benches close to the average powerlifters of the -67.5 kg class are doing?

 

Power = Bones and couple other things like fast twitch fibers, hips to shoulders ratio etc.

 

To be stronger in the clinch you could probably use the bench press to help you to be physically strong like Andre Ward or Shane Mosley.

 

Well if bench pressing had anything to do with punching power, then Johnny Gonzales should've been the most feather-fisted boxer to ever live. Yet, Nacho Bernstein said Johnny Gonzales was the hardest puncher, P4P, that he ever worked with.

 

Not trying to be annoying. But the reason why Deontay wilder hits so hard is because hes genetically like that. He has great mechanics/technique due to his size and he has type 2x+ fast twitch muscle fibers. Bench Press is a bit overrated. You might also want to do something else like Squats, and increase your strength on squats also. Your core is also very important.

JAB (lead straight punch)
Legs (≈ 30–40%)

• Glutes: ~10–15%
• Quads: ~10–12%
• Calves: ~5–8%
• Hamstrings: ~3–5%

Core (≈ 25–35%)

• External obliques: ~8–12%
• Rectus abdominis: ~5–8%
• Internal obliques: ~5–8%
• Erector spinae: ~5–7%

Upper body (≈ 20–30%)

• Front deltoid: ~10–15%
• Chest (pec major): ~5–8%
• Latissimus dorsi: ~3–5%
• Triceps: ~3–5%

✋ Arms/forearm (≈ 5–10%)

• Front deltoid: ~2–4% (YES, it is included and important)

• Triceps: ~2–3%

• Forearm/wrist muscles: ~1–2%

• Biceps: ~1%

CROSS (rear straight punch)
Legs (≈ 35–45%) — BIGGER than jab

• Glutes (rear hip drive): ~15–20%
• Quads: ~10–12%
• Calves: ~5–8%
• Hamstrings: ~5%

Core (≈ 30–40%) — more rotation than jab

• External obliques (rear-side rotation): ~12–18%
• Internal obliques: ~8–12%
• Rectus abdominis: ~5–8%
• Erector spinae: ~5%

Upper body (≈ 15–25%)

• Pec major: ~6–10%
• Front deltoid: ~6–10%
• Lats: ~3–5%
• Triceps: ~3–5%

✋ Arms/forearm (≈ 5–10%)

• Front deltoid: ~2–4% (YES, it is included and important)

• Triceps: ~2–3%

• Forearm/wrist muscles: ~1–2%

• Biceps: ~1%

HOOK (lead or rear hook)
Legs (≈ 25–35%)

• Glutes (rotation drive): ~10–15%
• Quads (pivot base): ~5–10%
• Calves (foot pivot torque): ~5–8%
• Hip stabilizers: ~3–5%

Core (≈ 40–50%) — HIGHEST here

• External obliques: ~18–25%
• Internal obliques: ~10–15%
• Rectus abdominis: ~5–8%
• Transverse abdominis: ~3–5%
• Erector spinae: ~5%

Upper body (≈ 15–25%)

• Side deltoid: ~8–12%
• Pec major: ~5–8%
• Lats: ~3–5%
• Trapezius: ~2–5%

✋ Arms/forearm (≈ 5–10%)

• Front deltoid: ~2–4% (YES, it is included and important)

• Triceps: ~2–3%

• Forearm/wrist muscles: ~1–2%

• Biceps: ~1%

 

It will increase your maximum force output, so it will increase power, but do nothing for speed.

This is as long as you increase your bench while still doing explosive exercises to train your technique and speed.

 

Rubbish it will increase your speed. Do 40kg x 40 reps 3 times. Do a medium set x 12 and a every set x 2 and see if you don't get faster.

 

Bench pressing won't meaningfully increase punching power or speed. Exercise science types will attempt to explain how important strength training is for performance - to justify their existence....

...but history is filled with great fighters who are ATG punchers and others who are lightning fast - many of which probably didn't bench press at all, and if they did - had mediocre numbers at best...

Strength trainings best use for fighters is for health reasons and making the body more resilient, not performance - IMO... and there's better choices for this than benching.

If you want to lift for power, focus on squats or deadlifts....but don't expect either to make much of a difference in your PUNCHING power...

 

This is more bull****. Weights make you stronger, faster as it makes you explosive. Push ups you're just pushing your own weight. Bench you should be able to push more. Me lifting weights and not lifting there's a big difference.

 

I said it won't "meaningfully" increase your speed or power.... What's bull****? Show me the fighters who attribute their big power or speed to their weightlifting routine...