I joined a boxing gym a while back, and they tell me that rows and bench press build superficial muscle, not functional muscle (unless incorporated into a circuit training routine based on high reps). Muscles built from rows may be good for brawling or wrestling, but actually slow down your punch and cause it to lose its "snap." (note: If you like to work the body, then its a different story).
Their recommendations are basic bicep curls, core exercises (such as one armed fly's or rows with one leg staggered), pushups, dips, TONS of ab exercises, and lateral raises for shoulders. Between sets you should be doing jump rope or jumping jacks.
You'll get a lot of leg work from your boxing routines, but I usually incorporate a separate lifting program twice a week to make sure my muscles don't atrophy. This workout is comprised of squats, deadlifts, good mornings, back extensions, pullups, and bench press. Lots of major muscle groups there, so be aware of fatigue and don't compromise your form!
Oh yeah, if I didn't exmphasize it enough before, work the HELL out of your abs. Like to the point where you want to throw up, then do another set. The torque you get from swiveling your hips and torso greatly impacts the power of your punches, along with leg strength. And keep in mind this advice is for boxing, not fighting in general (in which case get as big as you can, lol).
|
