06:57
Faizan
Boxing isn't called the "Sweet Science" for nothing. A punch is a full-body movement, so you want to include your entire body in full-body workouts often. Although punching power begins in your lower body, your upper body ultimately delivers the technique. Utilizing an incline bench press can help develop strength and stability in some of the most important muscles involved in throwing punches.
Upper-Body Muscles
Although punching involves virtually every muscle in the body, there are a few that add real power to your strikes. Your pectoral muscles are responsible for delivering the most force out of your upper-body muscles, while the anterior deltoids in your shoulders supply some extra pop. Your triceps work to extend straight punches and your biceps are important to develop for hooks and uppercuts.
Incline Bench Press
The incline bench press focuses on some of the most important upper-body muscles involved in throwing punches. Doing presses on an incline targets the clavicular head of your pectoral muscles, while your anterior deltoids and triceps work together to push the barbell up. Once the bar is extended, your biceps act as a stabilizing force to keep the bar centered.
Most Important Punching Muscles
To the untrained eye, it looks like the arms and chest are the only important muscles in boxing, but this couldn't be further from the truth. In fact, lower-body muscles and core muscles are essential for developing true knockout power. Exercises such as squats, ab workouts and explosive plyometrics are ideal for boxing. If you want to make your incline bench press more sport-specific, try exploding up faster with each repetition and controlling the bar as you raise it, rather than performing slow raises.
Disadvantages
If you bulk up too much, you're actually going to hinder your punching speed and power. Perform resistance training in moderation and focus the majority of your boxing training on technique. Although the incline bench press builds muscular strength, it does little for recoil strength. You need to be able to retract your hands as quickly or quicker than you punch to defend yourself. This type of training will also help to avoid overextending and damaging your shoulders.
Upper-Body Muscles
Although punching involves virtually every muscle in the body, there are a few that add real power to your strikes. Your pectoral muscles are responsible for delivering the most force out of your upper-body muscles, while the anterior deltoids in your shoulders supply some extra pop. Your triceps work to extend straight punches and your biceps are important to develop for hooks and uppercuts.
Incline Bench Press
The incline bench press focuses on some of the most important upper-body muscles involved in throwing punches. Doing presses on an incline targets the clavicular head of your pectoral muscles, while your anterior deltoids and triceps work together to push the barbell up. Once the bar is extended, your biceps act as a stabilizing force to keep the bar centered.
Most Important Punching Muscles
To the untrained eye, it looks like the arms and chest are the only important muscles in boxing, but this couldn't be further from the truth. In fact, lower-body muscles and core muscles are essential for developing true knockout power. Exercises such as squats, ab workouts and explosive plyometrics are ideal for boxing. If you want to make your incline bench press more sport-specific, try exploding up faster with each repetition and controlling the bar as you raise it, rather than performing slow raises.
Disadvantages
If you bulk up too much, you're actually going to hinder your punching speed and power. Perform resistance training in moderation and focus the majority of your boxing training on technique. Although the incline bench press builds muscular strength, it does little for recoil strength. You need to be able to retract your hands as quickly or quicker than you punch to defend yourself. This type of training will also help to avoid overextending and damaging your shoulders.
Posted in: boxing
