Training the chest in isolation from the rest of the body is not ideal when it comes to building MMA Specific strength and fitness.<\/p>\n\n\n\n
Training specific movements, rather than muscles is the best way to develop fitness and power for the cage.<\/p>\n\n\n\n
– if you want to make the chest workout really specific to MMA, then shadow box and drill technique between sets.<\/p>\n\n\n\n
| <\/th> | <\/th> | <\/th> | <\/th><\/tr><\/thead> |
|---|---|---|---|
| Exercise<\/td> | Sets<\/td> | Reps<\/td> | Notes<\/td><\/tr> |
| Single arm floor chest press<\/td> | 2<\/td> | Max with good form<\/td> | 2 sets on each arm.<\/td><\/tr> |
| Plyometric Press Ups<\/td> | 2<\/td> | 10<\/td> | <\/td><\/tr> |
| Band Punches (crosses)<\/td> | 3<\/td> | 12<\/td> | 3 sets on each arm. <\/td><\/tr> |
| Band Punches (uppercuts)<\/td> | 3<\/td> | 8<\/td> | 3 sets on each arm<\/td><\/tr> |
| Medicine Ball Shot Puts<\/td> | 3<\/td> | 5<\/td> | 5 reps on each arm<\/td><\/tr> |
| Medicine Ball Slams<\/td> | 2<\/td> | 10<\/td> | <\/td><\/tr> |
| Band Thrusters<\/td> | 2<\/td> | 12<\/td> | <\/td><\/tr> |
| Punch Bag \/ Exercise related to your sport<\/td> | 2<\/td> | 2 rnds <\/td> | 5 mins per rnd.<\/td><\/tr><\/tbody> |
| <\/td> | <\/td> | <\/td> | <\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n \n\n\n\n \n\n\n\n MMA Chest Workout<\/h2>\n\n\n\nWarm up with MMA-specific movements<\/strong><\/p>\n\n\n\n Here’s a video of my chunky self doing some MMA solo drills as a warm up:<\/p>\n\n\n\n I do Sit-Throughs first, then chest 2 chest sweeps<\/p>\n\n\n\n |