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.

sábado, mayo 12
10PM/7PM
ETPT
Rio de Janeiro, Brazil

Medios

Reciente
Una de las peleas de campeonato más esperadas en los últimos tiempo se derá en UFC 226, cuando la nueva estrella mexicana Brian Ortega se enfrente al monarca de los pesos plumas Max Holloway el 7 de julio. Mira más anuncios.
abr 23, 2018
Hear from Kevin Lee following his dominant victory over Edson Barboza in the main event of Fight Night Atlantic City.
abr 21, 2018
Watch the highlights from Friday's official weigh-in, featuring Kevin Lee & Edson Barboza.
abr 20, 2018
Frankie Edgar and Cub Swanson are set to run it back one more time in their co-main event matchup at Fight Night Atlantic City on Saturday night.
abr 20, 2018