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.

Medios

Reciente
Dennis Bermudez entra a la cartelera de UFC Fight Night Salt Lake City el 6 de agosto. El evento tendrá sabor latino con Yair Rodríguez y Alex Caceres a la cabeza. Ve Minuto UFC.
jun 24, 2016
Los pesos pluma Yair Rodriguez y Alex Caceres chocan en el evento estelar de Fight Night Salt Lake City en Utah el 6 de Agosto. ¡Boletos a la venta este jueves!
jun 24, 2016
Vea la seguda entrega de los200 más grandes peleadotes de todos los tiempos. Conozca aquí el conteo regresivo del número 150 al número 100. ¿Quiénes estarán?
jun 24, 2016
Muchos peleadores han hecho parte de UFC, pero sin duda antes de UFC 200 hay una salecta lista de los más grandes 200 peleadores de todos los tiempos. Conozca aquí el conteo regresivo del 200 al 150.