Different exercises have different effects on the body. Cardiovascular training builds circulatory strength with only a moderate effect on muscle strength. Resistance training, such as lifting weights, builds muscle strength. Different resistance training exercises are better for performance in different sports. When it comes to boxing and MMA, certain weight exercises are better than others for improving your punch.
Incline Bench Press Basics
The incline bench press works like a regular bench press, with the athlete pushing weights straight up at chest level. Unlike regular bench press, in which the body is parallel to the ground, incline bench press places the body at a 45-degree angle, head pointing upward. This shifts the load to the upper pecs rather than the pecs as a whole. It can also involve the front shoulder muscles, especially as an athlete becomes fatigued.
Punching Basics
A good punch involves much more than the arms. It starts with the foot as it digs into the ground. The force this generates moves up the calf, leg and hips, adding power from each muscle in the chain. At the torso, the body engages the muscles of your core, lats and shoulders. The final pistoning of the arm adds very little extra force in relation to the force the other muscles have already generated.
Comparison of Muscle Groups
Incline bench press primarily works the clavicular pectoralis major -- your upper pecs. It also engages your front shoulder and triceps, along with your biceps for stabilization. A punch engages muscles in calf, hamstring, core, lats, shoulder and triceps. Only muscles the incline bench press engages secondarily are also used while punching.
Incline Bench Press and Punching
Since it does engage the anterior deltoid and triceps, incline bench press will help a little with punching. In fact, it does more good than a standard bench press because it places a greater load on the shoulders. But there are many exercises that will improve your punching power more, including squats, lunges, lat pull-downs and even yoga.
References
- Great-Workout.com: Incline Bench Press
- Bill Packer; Boxing and Kickboxing Coach (1946-2005); Bad Company; Albuquerque, New Mexico
- "The Tao of Jeet Kune Do"; Bruce Lee; 1968
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