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


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 24
Dublin, Ireland


The Octagon returns to Dublin with UFC Fight Night: Poirier vs. Duffy on Oct. 24 exclusive to UFC FIGHT PASS.
"Super" Sage Northcutt proved to be worth hype in his UFC debut in Houston on Saturday night. Here's his post-fight interview (and fight highlights) with Joe Rogan at UFC 192.
Megan Olivi goes one-on-one with Rose Namajunas after she recorded just the third ever standing rear naked choke submission in UFC history.
The whole UFC 192 crew is in Houston and in final prep mode. Watch as Ryan Bader, Alexander Gustafsson, Rashad Evans, Daniel Cormier and more get their final workouts. Plus, an inside look at Sage Northcutt at home.