When you're on your back and don't have your legs available to generate power, you need to develop your adductors and deep core strength to do it instead.
To be clear, this is NOT a bodybuilding exercise. It's not going to build a bigger chest. And it's most likely not something most people will do in a normal gym setting unless they DO train MMA.
The primary two goals of this specialized movement are
1. To develop deep core strength and power for transferring force when striking. Because the stronger these deep core muscles are, the more force can be transferred from the lower body through to the upper body for the strike... and
2. To build isometric adductor strength for providing a more solid base to GENERATE the power that gets delivered through the core when your legs aren't available to provide the base because you're on your back.
The chest, shoulder and tricep work you get from the press itself is incidental in that the press is providing the resistance and "punch-like" movement we're using to train the core and adductors, which is the true focus. And the press doesn't train the actual punch, just FYI.
The base movement is a one-arm dumbbell floor press.
We don't do this one on a bench... you'll never be on a bench in MMA for one thing. You also don't want to have to worry about falling off a bench.
Any solid post, pole or upright will work for this one.
Set your dumbbell beside you (start lighter than 95 lbs the first time you try it but we DO want to work up to heavier weights for lower reps to develop strength and power).
Roll to the side and grab it with both hands then bring it to your chest.
Hold it on your chest.
Lock your legs on then move the dumbbell into position for the one-arm press from the floor.
At the bottom of each rep, fully rest the upper arm on the floor before you start the next rep.
Try to power the press out of the bottom as forcefully as you can.
You'll instantly need to clench your adductors as hard as you can to do the press. That force will transfer through the deep core.
Do your reps on one side, then lower the weight to your chest with both hands.
Switch it to the other hand and press.
When you're done, just bring it down with both hands and set it to the side.
Here's a different view that shows the leg clamp a bit better.
Then the other side.
Again, you're not directly training to punch here...we're hitting the deep core muscles that transfer the force AND the adductors that anchor your body for it.
If you train MMA and try it, let me know how it goes!
Another incredible deep core exercise is the Ab Ripper... it's a simultaneous push-pull.
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Want 90 more unique and challenging exercises to SHRED your core? Check out The Best Core Exercises You've Never Heard Of!
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