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, octubre 25
10PM/7PM
ETPT
Rio de Janeiro, Brazil

Medios

Reciente
Neil Magny reflects on his experience on The Ultimate Fighter and what compels him to perform at his best every time he enters the Octagon.
oct 22, 2014
Jose Aldo works out alongside Junior Dos Santos. Challenger Chad Mendes arrives in Rio. Phil Davis checks his weight and Glover Teixeira trains to pull off the UFC’s first-ever win by way of odor.
oct 22, 2014
All-time great Anderson Silva discusses the growth of MMA, how his injury impacted his life outside the Octagon, and how he is preparing to face dangerous striker Nick Diaz at UFC 183.
oct 22, 2014
Team Alpha Male leader Urijah Faber previews the main event showdown between teammate Chad Mendes and Jose Aldo at UFC 179.
oct 22, 2014