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.

일요일, 10월 26
11AM
KST
Rio de Janeiro, Brazil

미디어

최근
채드 멘데스가 존 아닉과 함께 조제 알도와의 지난 경기를 되돌아봤다. 그는 UFC 179에서 페더급 챔피언 조제 알도에게 재도전장을 내민다.
2014. 10. 20
얼티밋파이터 최초로 멕시코 출신의 팀 동료간의 매치업이 성사됐다. 예어 로드리게스와 로돌포 루비오가 대결을 앞둔 가운데 벨라스케즈 코치과 베우둠 코치간의 링밖 대결에도 관심이 모아지고 있다.
2014. 10. 20
라이트 헤비급의 "미스터원더풀" 필 데이비스는 UFC 112에서 "더 마울러" 알렉산더 구스타프손과 격돌했다. 브라질 리우 데 자네이로에서 열리는 UFC 179 코메인이벤트에서 데이비스와 글로버 테셰이라의 경기를 놓치지말자.
2014. 10. 20
플라이급 챔피언 조제 알도와 팀알파매일의 채드 멘데스의 카운트다운을 확인해보자
2014. 10. 19