Bench pressing and Punching Power

[sirculturevulture]

Do people really not know that it's speed that produces punching "power"? The biggest punchers, like Deontay Wilder, are always the relatively skinnier, taller boxers. That kind of body type is best at producing punching speed. Wilder's body type helps him overcome his appalling lack of technique.

A punch is essentially a swing and any swing-like motion involves a hip rotation that in turn sets off a shoulder rotation that in turn sets off arm lag (and then in some sports, like tennis, there's even wrist lag). Notice how good punchers sag their shoulder as they punch? That's done to promote lag.

[I_Didn't_Hear_No_Bell]

Notice how good punchers sag their shoulder as they punch?

You have a good example of this? Not sure exactly what you mean.

[Blond Beast]

It’s really “force” we are talking about. It’s an easy formula… mass x acceleration = force. So there’s a bunch of different numbers that can achieve the same result in force. A Wilder punch can achieve the same force of a comeback Foreman punch by different inputs. One is accelerating faster at less mass than the other. The actual practical differences of how it “feels” will never really be able to be measured. Everyone reacts differently. There’s so many factors on to why boxers will never agree on who hit the hardest. Most of them have nothing to do with the truth. You’d think a faster punch like wilder or Tyson has the most benefit cause faster is harder to evade right? Wilder is light, so he must have fast acceleration right? Course you land with a fist ( even if it’s in a glove ) so that has to have some sort of input. Every single punch is different. All I know is you know when you landed a hard one or a sloppy weak one. Still there’s so many other factors that make you a good puncher. Floyd could counter. Counters hurt because your opponent can’t throw and brace for impact at the same time. Hardest isn’t always your best punch. JMM slept Manny cause he had three fights to learn that standing his ground and throwing his tecate counter right hand was a monkey wrench to manny’s own combo. If you notice an improvement from doing something, trust yourself. If you are a pro you will learn quickly if you’ve got something wrong.

[sirculturevulture]

You have a good example of this? Not sure exactly what you mean.

Loma throws a right uppercut around 5:02. If you watch at 0.25x speed, you can see his shoulder drop or sag.

[OctoberRed]

Loma throws a right uppercut around 5:02. If you watch at 0.25x speed, you can see his shoulder drop or sag.

Nice example

[Tails]

From my experience it is not so much being able to move a lot of weight but rather being able to lift and press at least maybe your bodyweight. Have at semi-respectable level of actual strength.

From there other factors come into play which some people have mentioned being how much velocity can you deliver.

The most important though in my opinion is how much of an individual's weight they can put into their punches. That is when you see someone who people say their punches feel like they are coming from a heavier person.

All that said every punch has power to a degree and some people think they hit hard, which they might compared to the average person, but when you come across someone that has all three you know.

[powershots]

Strenghtening you shoulders and forearms. All power punchers have done that. Tyson, klitschos, wilder, matthysse, ggg, spence, even floyd early on.

[Omegamanic]

Do people really not know that it's speed that produces punching "power"? The biggest punchers, like Deontay Wilder, are always the relatively skinnier, taller boxers. That kind of body type is best at producing punching speed. Wilder's body type helps him overcome his appalling lack of technique.

A punch is essentially a swing and any swing-like motion involves a hip rotation that in turn sets off a shoulder rotation that in turn sets off arm lag (and then in some sports, like tennis, there's even wrist lag) . Notice how good punchers sag their shoulder as they punch? That's done to promote lag.

Boxing trainers may downplay the significance of bench pressing when it comes to punching power for a few reasons:

1. Technique and Timing: Punching power in boxing is not solely dependent on raw upper body strength but also on proper technique and timing. Generating power in a punch involves transferring energy from the lower body, through the core, and into the arms. This requires efficient biomechanics and coordination rather than just upper body strength.
2. Sport-Specific Training: Boxing trainers prioritize sport-specific training that directly targets the muscles and movements involved in throwing punches. They focus on exercises like heavy bag work, shadow boxing, speed bag drills, and other specific boxing exercises that enhance the transfer of power from the body to the punch. These exercises help develop the specific muscle groups, coordination, and explosiveness needed for boxing.
3. Functional Strength: While bench pressing can increase upper body strength, boxing trainers emphasize functional strength that translates directly into the boxing ring. Functional strength refers to the ability to generate force and power in real-world movements. Exercises that mimic the punching motion, engage the core, and involve multi-joint movements (such as push-ups, medicine ball throws, and rotational exercises) are often prioritized over isolated strength exercises like bench pressing.
4. Risk of Muscle Imbalance: Overemphasis on bench pressing or any single exercise can lead to muscle imbalances and potentially hinder overall athletic performance. Boxing trainers aim to develop well-rounded athletes with balanced strength and mobility throughout their body to optimize performance and reduce the risk of injury.

It's worth noting that individual boxers may incorporate bench pressing or other forms of heavy weightlifting into their training regimen based on their specific needs and preferences. While a high bench press may be an impressive display of strength, it is not the sole determinant of punching power in boxing. The integration of various training methods, including sport-specific drills and exercises, is crucial for developing all the necessary components that contribute to punching power in the context of boxing.

[juggernaut666]

Bench pressing will help a natural puncher ,stronger shoulders will produce stronger punches , ppl are fixated on maximum weights but you can also just lower the weight and thrust upward for explosive movements and mix it up .

The answer to this question is old trainers most of them don’t find weights a good idea bc that’s what they are taught and they couldn’t be wrong bc any fighter of any size will gain better performance lifting weights if they do it right still preaching that for 37 years now and counting . Lol

Weights aren’t just for strength enhancement, it’s useful for getting better overall balance , core strength which makes you more athletic , overall health and can be used for training stamina depending on what you’re doing etc etc .

[Rockin']

Some guys have thudding power and some have pure KO power

True. But the best ko punch is generally the one that they never saw coming in.

Or hitting them again right after they get stunned (which causes the fighter to never notice the next shot in coming)

Some guys do seem, and are, super supernaturally strong doe..........Rockin'