Push ups to Punching Power!

Hello everyone, welcome back to Fighting Champions. My name is Phallon, and today we’re going to be going over how to increase your push up reps, effectively increasing your punching speed and power. Without further ado, let’s get into it!

Greasing the Groove

Greasing the groove is a fitness term for performing an exercise outside of a workout with the goal of increasing reps. For example, you might perform 20 pushups, 10 times, spread out throughout the day. It is proven to increase reps, due to the volume and the progressive overload on your muscles.

Program 1

Ok, onto the first program. I want you to be doing 3 sets of 75% of your max pushup reps. For example, if you can only do 20 push ups, do 3 sets of 15 reps. Do this once in the morning, and once at night for a total of 6 sets. You should wake up feeling good, a little sore but no pain whatsoever. Decrease reps if you are too sore to do your sets the next day.

Program 2


Program 2, my personal favourite. Drop down on the floor right now, rep out as many push ups as you can. Then a few more. Rep them out until you couldn’t do another push up in a row if you had a gun to your head. Do this every two days, and if possible, do them the morning of your chest workout. You’ll wake up sore, but when you recover you’ll be the best you possibly can be!


That’s gonna be all for today. I’m looking forward to seeing you all on my next post, with your bigger chest and better defined triceps. All of my readers are getting ripped-er. You’re welcome! With that in mind, don’t forget to leave a like and follow Fighting Champions, The Future of MMA.

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