View Full Version : Bench press v. speed


sweet*science
03-04-2008, 08:50 PM
What's up guys?

I have been boxing for roughly six months. Before boxing I stayed in the gym and lifted heavily basically trying to bulk up. I stand at 5'9'' and fluctuate in weight between 166 and 170. I was maxing out on the bench at 205. My question is if I continue to lift heavily will it affect my hand speed? I want to have a more developed upper body but I am not sure if heavy lifting will benefit me in terms of a more developed frame while maintaining hand speed. What do you guys think?

Thanks

mamoroso04
03-04-2008, 10:52 PM
If you make the positive portion of your reps explosive and quick, and continue to do other speed training methods, I don't think it will slow you down at all. Before I started boxing I was a powerlifter and I don't feel that bench pressing had any effect on my hand speed.

sweet*science
03-04-2008, 11:00 PM
Thanks for the input mamoroso04. Before boxing I was just running and working out. So, I can say that the difference between my speed then versus now is at an significant amount but id say that is more due to the fact that I have been training and know how to throw a punch.

giantsbran1227
03-04-2008, 11:09 PM
Dont listen to him. It is not good to lift heavy as a boxer. If you want to lift then do small weights, high reps. Also do medicine ball, and plyometrics to improve hand speed.

danny stash
03-05-2008, 10:31 AM
Dont listen to him. It is not good to lift heavy as a boxer. If you want to lift then do small weights, high reps. Also do medicine ball, and plyometrics to improve hand speed.
this is an age old quesion I dont think anyone here is qualified to answer it. I was a heavy weightlifter for all my life and got into boxing late. I hit harder than most guys doing it since they were a kid. My buddy mikey the same deal. Now, are we just naturally "hard" hitters or is it cuz we have very dense muscle fibers. I no longer bench very heavy but do keep a weight regimen. I think this is an individualized question.

SerbianKO
03-05-2008, 11:29 AM
What's up guys?

I have been boxing for roughly six months. Before boxing I stayed in the gym and lifted heavily basically trying to bulk up. I stand at 5'9'' and fluctuate in weight between 166 and 170. I was maxing out on the bench at 205. My question is if I continue to lift heavily will it affect my hand speed? I want to have a more developed upper body but I am not sure if heavy lifting will benefit me in terms of a more developed frame while maintaining hand speed. What do you guys think?

Thanks
don't worry, do bench press it will give your punches power, but it will not take your speed away if you still to speed exercises... i'm 181cm 85kg bench press 125kg max and still fast as a mother****er.. pwnage

kryo
03-05-2008, 05:03 PM
don't worry, do bench press it will give your punches power, but it will not take your speed away if you still to speed exercises... i'm 181cm 85kg bench press 125kg max and still fast as a mother****er.. pwnage

Based off of your shadow boxing video it seems like you don't even know how to box, let alone be "fast as a mother****er".

sweet*science
03-05-2008, 06:37 PM
Well thanks guys, It sounds like it is trial and error for me. Thank you all for the input.

VBoxer
03-05-2008, 08:52 PM
another good thing to do is pyramid your sets: do reps as in 15, 10, 5, 10, 15 or vice versa. thats has helped me alot. builds a lot of strength.

Rob Pilger
03-05-2008, 09:22 PM
Sweet Science don't waste your time with light weights and high reps.. I really can't believe people think this is the way to lift. Hilarious!!

If you JUST lift heavy weights without improving RFD, speed, you can become slower. BUT performing true plyometrics will increase speed/power, RFD.

Even performing speed strength reps with the bench press won't make you as fast as plyometrics training because you decelerate with the bar at the end of the speed bench movement, to prevent this add bands, or chains to the barbell and you don't decelerate.

The bench press is just a general exercise. Strengthen your core in rotation, strengthen your lats, and legs to develop fight ending power.

Again, don't perform light weight with high reps, you won't get faster or more powerful this way, you get that type of muscle endurance training with your bag and mitt work.

Lift heavy weights to build base strength, then perform plyometrics to become frighteningly fast and powerful! Just hope that your competition is lifting with light weight and high reps, cause kicking their asses will be cake! :-)

Rob Pilger
http://www.boxingperformance.com
http://www.theultimateboxingworkout.com/fighters.html

Still Pimpin
03-05-2008, 09:23 PM
I say lift but do pyramids like ol' boy said. I'm about a buck 30 and very fast naturally, when I went into the gym I quickly realized that overall power was very necessary. Don't short yourself on power just to be fast because you will regret it.

In a fight power will be your best friend, even if you miss your opponent the power of your strikes will demand respect. Also I'd like to add the I've noticed that speed is often in positioning because it doesn't matter how fast your hands are if your feet are planted ...... work on angles and your speed will seem to increase even if it's not all in your hands.

Do you want to be a fighter that hopes for the long decision or a fighter that dominates and intimidates his opponents with the punches the block ? Make sure you shadow box before you lift and stretch as often as possible..... you shouldn't lose any noticable amount of speed. Everything lost will be compensated with power and hopefully accuracy.

Just my 2 cents ..... you have to be able to hold your ground..... speed just makes it so you don't have to as often.

Regular Joe .... No Pro take it for what it is

sweet*science
03-05-2008, 09:30 PM
Thanks my current trainer, who is different from my first trainer, focuses a lot on Plyo/Calisthenics exercises for that explosive power and speed. So far I feel a difference but haven't been doing them enough to see the difference yet. But Its an adrenaline rush like no other I hope results that I am looking for are soon to follow.

BrooklynBomber
03-05-2008, 09:33 PM
Bench press is ok, I guess, but me thinks you should concentrate more on squats, dealifts and shinups/pull ups.

skilgannon
03-05-2008, 10:11 PM
power cleans and other powerlifts help increase explosive power and this applies alot for grappling but the increase in strength will likely cross over to boxing as well

sweet*science
03-05-2008, 10:25 PM
Bomber, skilgannon, thank you both for the input