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.

Saturday, October 1
11PM/8PM
ETPT
Portland, Oregon

Media

Recent
Watch the backstage interview with former bantamweight champion Renan Barao after his first win at featherweight, taking out Phillipe Nover in the co-main event of Fight Night Brasilia.
Sep 25, 2016
Hear the backstage interview with Roy Nelson, who finished Bigfoot Silva by TKO in the second round of their Fight Night Brasilia main card heavyweight showdown on FS1.
Sep 24, 2016
UFC analyst Robin Black breaks down the UFC 204 main event - a rivalry rematch from UFC 100 - between Michael Bisping and Dan Henderson for the UFC middleweight championship in Manchester, England on Oct. 8.
Sep 24, 2016
Cris Cyborg spoke backstage after her main event at Fight Night Brasilia. Cyborg won by TKO in the second round against Lina Lansberg and talked about her performance and what could be next for the baddest woman on the planet.
Sep 24, 2016