Which will give me more upper body strenght?

Question by v10stangeater: Which will give me more upper body strenght?
So I'm 18, 5'3, 140 lbs, i gained weight over the summer, i was 120....so now im trying to get in shape for my future job...a state trooper. I mostly want upper strenght, enough for i can wrestle a person down if i have to. Since im very short, i need lots of strenght. I bench a sorry ass 70lbs right now. I was planning on buying a 20lbs. weight vest and wear it all day everyday, except for the night of course.

Then I'm planning to buy a boxing bag. My question is, which exercises will help me gain upper strenght, and weight? will the vest help? and what do i gain from the boxing bag, besides punching harder mayb?


Best answer:
Try this.

Bench press the most you can but still able to get 8 reps. The 9th would fail.

The next set, raise the weight and lift until six is your max.

The next, raise again until 4 is your max.

The final set, do 1-2 as your max. Do this every 5 days.

If you up your protein, in 90 days, you should be able to double your bench. I still recommend this with a full workout though. In a year, 200 pounds would be very obtainable.

As for the vest, the weight sits on your shoulders and punching a bag will target your chest somewhat, but the weight is not enough to promote muscle gain but instead endurance.

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