Usyk's training with weightlifting Olympic champion Torokhtiy; says he aims to be 214 lbs as a HW

The exercises he was doing, helps him to control and set his shoulder blades. Overhead, rotational exercises

 

And same size as Maidana?

 

215 lbs is plenty. Same as Ali, same as Tyson, Holmes. Aslong as all his opponents are VADA tested he will go unbeaten until father time catches him.

 

That doesn't improve punching power. Overhead presses are actually going to deteriotate your ligaments / joints faster in that motion, its stressful and counterproductive.

Direct power punching on a heavy bag and fatiguing the shoulders at head level is effective way ,the simple bench press will also be more beneficial in shoulder strengthening and wrist strength then over head pressing. The over head press motion itself does little for better punching. Unless you are planning on tossing someone out of the ring like Thunder Lips in rocky 3 I wouldn't do it .

( I used to work with a sit down pummeling machine , a row by hand with levels of resistance you can choose from which really puts power on your shoulders in the motion of an actual punch in the 90's. )

He was also using a elevated push up bars....he should be doing knuckle push ups for overall hand /wrist strength. The stronger everything is from your elbow down helps generate more force.

 

Usyk is a very impressive human being.

 

Not true, being able to set and smoothly slide your scapula is imperative for throwing velocity. Fantastic for developing the Serratus Anterior and the rotator cuff muscles, it is protective. Done properly overhead movements are one of the best strengthening exercises a boxer or any throwing athlete can do. Push ups are good because they are a closed chain movement, but still largely redundant (with bench press being completely redundant). Everything you do from the elbow down has the least impact on punching power, the kinetic chain is from your feet to fist. So strengthening everything lower down on your body is going to have the most impact (hence why a smart boxer really focuses on heavy weights for the lower body).

 

What you said is not true, anyone who's a real power puncher will tell you power comes from the Hand to Forearm .

Lifting above the head is not a natural human movement bc the joints swivel socket are not meant to swerve like that.

Power comes from the core so heavy weights have little to do with lower body, bc it's the motion , just watch Wilder.

Foreman himself said power comes from the forearm first which is actually correct bc that stabilize everything.and prevents hand breaks a lot..

The rotator cuff muscle isn't supposed to be developed , it's used for motion the actual movement is what generates power and how strong the arm is while using good torque at the core.

 

The rotator cuff is for smoove movement and stability around the shoulder. That is what transfers the force generated from your lower body into the throw/punch at the end of the kinetic chain. It’s the same principle as the core, it needs to be stabilised to efficiently transfer power. A punch is a whole body movement with the force generated in a hierarchy, in a sequential manner with the most provided by the legs, then the trunk. By the time it gets to your shoulder you’re not contributing much at all, hence the term ‘arm punching’ for guys who can’t punch and think that they have to have strong arms.
Wilder is powerful because of his fast twitch muscles and the leverage/impulse he can create with his long limbs. That doesn’t change the basic movement principles that apply to every punch.
What would Foreman know, a guy who is naturally a strong puncher is the last person who has had to think about and develop power, and he is from an ancient time full of myths related to punching power. This is basic biomechanics that I’ve explained for you, basic movement analysis. It’s not a debate and there is Russian sports science literature that documents the relative contribution of the arms, legs and trunk. It’s not opinion what I’m saying, it’s what it is based on the evidence and on basic movement principles from related sporting movements.