Article

UFC Mag: Bang Out 20 Clap Push-Ups


This post is excerpted from the June/July 2014 issue of UFC Magazine. Click here to subscribe!


If you can’t do 12 controlled chest-to-the-ground push-ups, start there. Then level up to push-up chest touches on a Smith machine. Set the bar to a height that allows you to execute 20 reps. From a push-up position, lower your body to the bar until it touches your chest, and then push yourself away from the bar as rapidly as you can, attempting to create as much distance as possible between your hands and the bar. Regrab the bar and repeat.

Rest for five days and then go at it again. This time set the bar to a lower height; continue in this fashion until you’re capable of doing explosive push-ups from the floor. When you feel you’re ready, add a clap at the peak of the movement.

“Incorporate supersets of bench presses and medicine-ball push passes into your chest workouts as well,” Soszynski suggests. “Aim at a specific target on the wall and do four to five sets with a 12-pound medicine ball.”

The Program
Chest Fly
Sets: 4
Reps: 12, 10, 8, 6

Bench Press
Sets: 4
Reps: 12, 10, 8, 6

Superset

Medicine-Ball Push Pass
Sets: 4
Reps:  20, 20,15, 15



As a former competitor in the Octagon and creator of the KSOS fitness system, Krzysztof Soszynski knows firsthand what it takes to get in shape. Schedule a workout with him at UFC Gym Torrance and follow him on Twitter @KSOSufc.

Media

Recent
Top UFC heavyweights Stipe Miocic and Mark Hunt will head downunder to Adelaide, Australia as the main event for UFC Fight Night: Miocic vs. Hunt. Tickets are on sale now!
Mar 4, 2015
Meet the six stars headlining UFC 185 - Anthony Pettis, Rafael dos Anjos, Carla Esparza, Joanna Jedrzejczyk, Matt Brown, and Johny Hendricks - as they prepare for their bouts on Countdown to UFC 185, which is set to air March 8 a 6pm/3pm ETPT on FS2.
Mar 4, 2015
Find out which three UFC favorites with ties to Louisiana are headed to Fight Night New Orleans: Cormier vs. Bader.
Mar 4, 2015
Two UFC titles will be on the line at UFC 185 when lightweight champion Anthony Pettis battles top contender Rafael dos Anjos and newly-minted strawweight champion Carla Esparza faces Joanna Jedrzejczyk.
Mar 3, 2015