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.

미디어

최근
UFN 일본 대회에서 엔리케 다 실바에게 KO승을 거둔 구칸 사키의 백스테이지 인터뷰.
2017. 9. 22
UFN 일본 대회 메인이벤트에서 오카미 유신을 꺾은 오빈스 생프뤼의 백스테이지 인터뷰.
2017. 9. 22
UFN 일본 대회, 오카미 유신에게 승리를 거둔 오빈스 생프뤼의 옥타곤 인터뷰.
2017. 9. 22
UFN 일본 대회에서 클라우디아 가델랴에게 3-0 판정승을 거둔 제시카 안드라데의 옥타곤 인터뷰.
2017. 9. 22