R
ripskater
Guest
I just don't think benching and dips improves the speed aspect of the punch.Dips and bench to a lesser degree train the triceps hard. Allows you to recruit more muscle fibers and with greater neural efficiency. If squats and power cleans increase a runners stride speed/length then bench and dips will increase hand speed. I've done this myself when I started incorportating weighted dips my hands got much fast esp the jab. I really don't get why people discount upper body presses when talking about punching. The jab for example physically can't be done without contracting a tricep. Strengthening the muscles and joints in the upper body contributes to improved power/speed/injury prevention.