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Build the Upper Body of an MMA Champ

Get a knockout fighter physique with this intense MMA-tested routine.

Barbell Push Press

Hold a barbell at shoulder level and dip your knees as if you were about to jump. Explosively straighten your legs and drive the bar straight overhead. Lower your arms back to shoulder level. That's one rep.

Alternating MedicinebBall Push-up

Get into push-up position, resting your left hand on a medicine ball. Lower your body until your chest touches the floor, and then do a push-up. Roll the ball to your left hand, and repeat. That's one rep.

Russian Twist

Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right . That's one rep.


Grab onto a chin-up bar with hands shoulder-width apart. Hang from the bar with your feet off the floor. Squeeze your shoulder blades together and pull your body up until your chin is over the bar and then reverse the movement to return to the starting position. That's one rep.

Dumbbell T Push-up

Hold a dumbbell in one hand and get into push-up position. Perform a push-up as normal, returning to the starting position. Now rotate your body 90 degrees, reaching toward the ceiling with the hand that's holding the dumbbell. Your body should form a T shape. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that side, and then switch the dumbbell to the other hand and repeat on the other side.

Alternating Dumbbell Bench Press

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press one weight straight up, and then lower it back to your chest. Now press the other weight, and lower it back down. That's one rep.

Towel Barbell Curl

Stand tall, holding a barbell with a towel wrapped around it (the towel will challenge your grip). Keeping your elbows locked against your sides, lift the bar until your elbows are fully bent. Reverse the motion to return to the starting position. That's one rep.

Medicine Ball Slam

Stand holding a medicine ball straight overhead. Explosively throw the ball down in front of your feet then catching the ball as it rises. That’s one rep. Complete the reps as fast as you can contracting your abs as you slam the ball down.

Medicine Ball Woodchop

Stand holding a medicine ball above your left shoulder. Explosively rotate your torso diagonally downward and to the right as if you were chopping into a tree, until the medicine ball passes your right knee (allow your feet to pivot naturally). Reverse the motion to return to the starting position. That's one rep. Complete all prescribed repetitions on one side before switching.



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