bench press

Bench will help improve strength in the chest (obviously) and also arms, triceps mostly. Your back and shoulders will also strengthen as you use them to control the weight.

Bench is a good excersize if you want to incorporate weight into your routine. Just like clean and jerks are and military press. You don't need to though unless you want to bulk up. The strength you get from boxing excersizes, when done correctly, should give you the strength you need for the sport.

Oh and if you weight train, I think the best to do are squats and deadlifts, next being back and neck excersizes, and lastly chest/arms.

 

when you first start to bench use a nice slow controlled form, do 4 seconds down and 1 second up on the extension. Then when you've got your form down and it feels natural(after a month or 2 of the slow reps to develop some mass and strength and form) you should utilize a fast vicous motion on the up and down portion of the lift(concentric and eccentric) to build raw power. I lift sparingly, my routine is pull downs, 3 sets 12 reps,
military press(overhead shoulder press) 3 sets 12 reps
bench 3 sets 12 reps
dips 3 sets 12 reps
bicep curls 3 sets 12 reps
sit ups 2 sets 60 reps each.

i have a nasty physique weighing in at 215 lbs at 6'1" and am pretty damn lean. I find that i hit harder than ever after all the lifting i do.

generally i box 4 rounds on the heavy bag every other day, lift on the same day as the heavy bag, and i do cardio for an hour on the day i don't box.

I have seen marked improvement all together in all areas, from power to speed to stamina. I'm a better athlete period.

 

ur a ****ing moron thats what you ae stop giving advice

 

i swear ive seen this post somewhere before

 

good post. however you wont necessarely bulk up just from doing weights. In order to gain weigh you need to eat more than you normally would. weights are only a stimulant for growth, but without anything to repair the muscle with they wont grow.

 

yea you can use it for boxingtraning!!!
but use sets of 20 reps, 3-5 sets,and good streting.and that goes for every musclegroup!!!
dont bodybuild unless you want too put on some weight!!
I weighttrain 3 times a week,not too be bigger,but i think its a good workout as long as you,still do your usual boxtraining...

 

no high reps is not what you want to do. you get your endurance from boxing. low reps will allow you to get stronger

 

how about you're a ****ing moron! listen here kiddo, what are your measurables, what's your fight experience. You've been on the forum since early this year and posted 2k times plus. to me that means you are proabably not in the gym very much. You said you box for hours every day, you must be tiny and overtraining quite a bit. I can't see how you're not dying from the common cold. I can tell by the way you speak through typing you're an idiot and don't know what you're talking about. think about this, how was mike tyson such a viscous puncher and champ? he was a body builder, no one could think of standing toe to toe with him besides a fellow body builder in evander holyfield. to be the best you have to body build and lift weights period!

 

bodybuilding is its own sport, it is completely different from weight lifting and weight training.

 

mike tyson's power was largely genetic, and he didn't bodybuild; he just was ripped.

 

and neither did evander bodybuild.

 

lol overtraining? im 170 with 6% bf. 12 reps=hypertrophy which is not what you want for boxing you ****ing idiot. u want maximum power which =s low reps thats what tyson is and i only post at night time u dumbass

 

ya it will increase