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.

Midia

Recente
Brasileiro responde as mensagens do jogador da seleção brasileira Thiago Silva. O irlandês continuou com as provocações e até 'pegou emprestado' o cinturão do campeão. Acompanhe a turnê - http://www.ufc.com.br/turneufc189
27/03/2015
Irlandês diz que respeita o fato de o brasileiro deixar sua família no Brasil, mas não perde a chance de continuar com as provocações. Aldo compra presentes para a filha e lembra da infância pobre. Acompanhe a turnê - http://www.ufc.com.br/turneufc189
27/03/2015
Amanda Salvato fala das boas atuações dos atletas do Brasil no último UFC no Rio de Janeiro e comenta o tour mundial com José Aldo e Conor McGregor. Assine o Combate - http://on.ufc.com/assinecombate
27/03/2015
O clima esquentou! Logo após a coletiva em Boston, José Aldo e Conor McGregor fizeram mais uma encarada dura e o presidente do UFC, Dana White, precisou separar os dois. Confira! Acompanhe a turnê - http://www.ufc.com.br/turneufc189
26/03/2015