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.

Sunday, July 12
12PM
AEST
Las Vegas, Nevada

Media

Recent
The UFC's fastest rising star - Irish sensation Conor McGregor - produced his own 6-part documentary that aired earlier this year in Ireland, chronicling his rise to super-stardom. It has finally arrived and is ready to watch on UFC FIGHT PASS.
29/06/2015
Mike Swick gives unprecedented full access to his entire fight camp for UFC 189 in this new VLOG series. Shot on location in Phuket Thailand, follow Mike as he prepares for the biggest fight of his life and the final attempt to regain his UFC career.
29/06/2015
Todd Duffee makes his long awaited return to the Octagon at UFC 181, while Anthony Hamilton looks to earn his second straight win. Catch Todd in his upcoming fight against Frank Mir in the main event at UFC Fight Night Mir vs. Duffee.
29/06/2015
The Brazilian phenom Jose Aldo takes on long-time foe Chad Mendes for a second time at UFC 179 in his home country. Aldo aims to defend his belt against Irish superstar Conor McGregor in the main event at UFC 189 in Las Vegas.
29/06/2015