Fitness | Training | Jul 24 2017

WATCH Bench press for boxing

Boxing Science's Danny Wilson on how to bench press for boxing
bench press for boxing

YOUR upper body needs to be strong to transfer power through the fist and deal with high impact forces. Despite its importance, you should take care when training your upper body for two reasons.

  1. Poor shoulder mobility can alter technique, causing different activation patterns we don’t particularly want e.g. increased activation of the lower back and anterior deltoids (front of shoulders), which are high risk injury areas.
  2. Unwanted muscle size of the arms and chest could slow down punches due to an increased mass and relatively poor function.

Press-ups have been performed by many generations of boxers.

Pressing exercises can develop the pectorals, deltoids and triceps which are important for producing hand speed and ‘stiffening’ upon impact.