I would start with a compound movement. Compound means an exercise which uses more than 1 muscle group. Benchpress uses, chest, deltoids, triceps mainly.
I used to do chest and triceps, but later chest bicepts on advice.
If u train 3 days a week:
If u train more than 3 days a week, how do u train for MMA? No seriously cause I never been a fighter but did train weight for many years.
Edit: u might want to consider beefing up your trapizius. The musle between your detoids( shoulders) and neck. Having a thick neck it going to absorb some of the shock of taking a punch down into your core mass than spinning your head round for a knockout.
In which case I obviously recommend doing shoulder presses, maybe shoulder shrugs too.
Last edited by SgtSixpack; 04-09-2007 at 04:17 PM.