Is it recommended to work on this muscle for Boxing? I ask because I can't think of any way to do it besides using Dumbells (have two at home) but using weights seems to be a no-no in Boxing? I do plenty of Push Ups so my arms are in pretty good shape but thise exercise doesn;t effect the Biceps.
It won't. The bicep only acts as a stabilizer when doing pushups. Doing chinups (palms facing towards you) is a good way to strengthen the biceps and your back. Weights are okay "if done correctly", but chinups will achieve your goal here. Search grease the groove if you need to learn how to do the exercise.
chin-ups,pull ups, and rows will work your biceps fully....those excercise are complex and will also work other parts of your body at the same time. using weights its not a no-no for boxing,,,if you do it right
Biceps don't have a lot of input into the mechanics of throwing a punch, but you need to consider the mechanics of the body. Your bi's are the antagonists of the tri's, which are very important when it comes to punching. As we all know, you need to have a good muscular balance between your muscles. The tricep is the prime mover in the arms when it comes to extending (punching), so your bicep is the antagonist for this movement. If you don't create a good balance, you will have injuries, loss of flexibilty etc, all of which are very important factors when throwing a punch. The above suggestions of chin ups and rows will give your biceps plenty of work.
Bodi, i feel that after throwing a straight punch or a jab you always need to bring back your hand very quickly to cover up.....the pulling motion that you train when doing chinups and rows would train your muscles to bring those hands back quicker, that way you avoid pushing your punches too much and it creates a snapping effect in your punches as well......thats what ive been told all the time. but i agree with everything that you said.
When returning the hand from a punch, your bicep becomes the prime mover with the tricep now being the antagonist. When returining your hand, you should obviously do this quickly - this is where curls don't make the grade. If you want your arms to move fast, you have to train them explosively - my two favorites for this are resistance band pulls and pendlay rows.
Cool, so if I am working out on my Biceps I should do chin-ups, rows etc and avoid Bicep Curls? And is work on the Biceps essential, like Push Ups are to build up endurance in your arms and sit ups/crunches to protect against body shots?
This content is protected This content is protected This content is protected This content is protected This content is protected This content is protected
Its good to train the biceps, but dont bunch them up. You dont really want that baseball looking muscle. You want that longish bicep.
No one has suggested that the bicep has 'no' input in punching. I suggested that it is one of the lesser used muscles during punching - I stand by this assertation. Every reply so far has also suggested the inclusion of bicep training, using various methods, so again, no one is suggesting that a fighter completely omit bicep training from their programme. We cold go into biomechanics if you so wish, but the op has asked a question, which I feel has already been answered in 'real world' terminology, and been given guidance on how to include bicep training by way of suggestions of rows, chin ups etc.
Reread my second post. I mentioned resistance band pulls as one of my favoured exercises - the band exercise is not a compound exercise, thereby subscribing to your explained logic.
This content is protected You cant work your back, chest, and shoulders at 100% while working your biceps and triceps at 50% and expect them to keep up.
in the chin up your bicep will full contract,and also stimulate your back....so why not do those? I isolated single body parts since college and never seen or felt the results that i wanted until i switched to the compound lifts.....im faster and stronger than I have ever been as compared to time when I had separate days for curls and shoulders
This content is protected This content is protected And I'm not dissing compound lifts at all. I'm a powerlifter for christs sake. What I'm saying is that you need to stay balanced. If you just bench bench bench you will find that your chest can lift a hypothetical 350lb in the mean time you can only lift 275lb because your triceps cant lock out any more than that. And when I said individual attention I didn't mean isolation. I never even used the word isolation. You did. Isolation exercises never develop the raw power needed. I meant you need for example a tricep program you cant expect crossover to take care of them. The core of a good tricep program should never be cable press downs or any other isolation exercise it should be close grip bench or another compound lift where the triceps serve as the primary muscle group like a modified tricep dip. I'm a compound lift compound lift compound lift guy. Everything be it chest, biceps or triceps works around major compound lifts not isolation. Isolation is secondary but still has its role. Isolation never develops real power real power but is great for training that specific muscle group to failure. When you fail in a compound lift it could have been any number of muscle groups that failed first and caused the lift to fail. They body is designed to function as a unit. But just as with any team you need to separate the parts and let them do their thing too. Then you put it all back together.
