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
Watch Chris Weidman defend his middleweight belt when he defeated Vitor Belfort at UFC 187. Don't miss Weidman take on Gegard Mousasi at UFC 210 in Buffalo, NY.
Mar 24, 2017
Fight Night Oklahoma City was announced recently and a host of fights have been revealed. UFC Minute host Lisa Foiles details the fights in today's UFC Minute, including BJ Penn vs. Dennis Siver.
Mar 23, 2017
The official UFC rankings are out and Forrest Griffin and Matt Parrino break down the changes. Jimi Manuwa and Gunnar Nelson had big wins in London, but remain in the same slot. Plus, a look at Marc Diakiese and Arnold Allen.
Mar 22, 2017
UFC Minute host Lisa Foiles offers today's viewers a special promo code to get access to UFC 211 tickets one day early.
Mar 22, 2017