3 Pushing Exercises for Jiu Jitsu

In Jiu Jitsu, when your opponent is in side control or in north south position, it's very important to have a strong upper body to push off your opponents to get your under hooks or push them into position to sweep or use a reversal on your opponent. Without this strength, you'll get crushed on the bottom. Here are 3 Pushing Exercises that will be helpful to you to develop this pushing strength.

1. Floor Press - In Jiu Jitsu, you are always on the ground and not on the bench. This is very useful to do with a barbell, kettlebells, or dumbbells. The push from the floor is exactly how you will be pushing the opponent off from your back from either side control, full mount, and north south position. For this exercise, you should do 3-4 sets for 6-8 reps at the beginning part of your upper body workout.

2. Close Grip Bench Press - This exercise places your hands in the correct position that you'll be needing when you push your opponents away from you on the bottom position. When someone mounts you or gets in side control, you should always tuck in your elbows and hands to prevent any attempts at shoulder locks or arm bars. This position places you in a power position to push off your opponent. 3-4 sets for 6-8 reps should be done at the end of your upper body workout. This exercise places a lot of load on your triceps.

3. Diamond Push Ups - This exercise like the Close Grip Bench Press, places a lot of load on the triceps. Even though the hand position is even closer, your pressing power will go up. Also, you will work on your core at the same time. By placing your feet on steps, the bench, or on a chair will increase the difficulty of this exercise. I would recommend doing this at the end of your workout with 2-4 sets for reps until failure.