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.

Media

Recent
More than three years have passed since their first meeting and Frankie Edgar is looking for revenge on Jose Aldo in their interim featherweight title bout at UFC 200. Joe Rogan breaks down the match up and previews the fight.
25-Jun-2016
Featherweights Yair Rodriguez and Alex Caceres clash in the main event at Fight Night Salt Lake City in Utah on August 6. Tickets go on sale Thursday!
24-Jun-2016
Get an intimate look at the lives of the two men training for their upcoming UFC lightweight title fight, champion Rafael Dos Anjos and challenger Eddie Alvarez. Streaming on YouTube on June 27.
24-Jun-2016
Brock Lesnar earned a historic finish at UFC 116 when he submitted Shane Carwin. Don't miss Lesnar's return at UFC 200 in the co-main event against Mark Hunt.
24-Jun-2016