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.

Multimedia

Kürzlich
UFC correspondent Megan Olivi catches Chad Mendes backstage at UFC 179. Mendes reveals who believes should get the next title shot, what's next for him, and the status of his relationship with Jose Aldo.
25.10.2014
Brian Stann catches up with featherweight champion Jose Aldo and challenger Chad Mendes after their five-round brawl at UFC 179.
25.10.2014
UFC commentator Brian Stann speaks with UFC 179 co-main event winner Phil Davis in the Octagon after his victory over Glover Teixeira.
25.10.2014
Hear from light heavyweight Phil Davis following his win over Glover Teixeira in the UFC 179 co-main event. Davis opens up to UFC correspondent Megan Olivi about how he prepares to win every time he steps into the Octagon.
25.10.2014