Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
In the fitness world, few exercises command the same level of respect as the push-up. It's a timeless classic, revered for its simplicity and effectiveness. But if you're looking to add an explosive twist to your routine and train like a heavyweight champion, the Mike Tyson push-up will be your go-to move.
Named after the legendary boxer, this dynamic exercise combines strength, agility, and explosive power, making it a formidable addition to any workout regimen.
What is a Mike Tyson Push-Up?
The Mike Tyson push up is combination of a traditional push-up and a downward dog. It's a full-body workout in a single move, engaging your chest, shoulders, triceps, core, and even your legs. Sound strange? It is, but damn, does it work.
How to Perform a Mike Tyson Push-Up
Here's a step-by-step walkthrough on how to perform a Mike Tyson push-up. If you still don't get it, check out the video below.
- Start in a push-up position with your feet flat against a wall.
- Perform a standard push-up.
- As soon as you get to the top of the push-up, move your body back into a squat against the wall. Similar to a downward dog position in yoga.
- Explode forward into the push-up position.
- Repeat.
My Mike Tyson Push Up Challenge
I tried doing Mike Tyson push-ups daily for a week, it wasn’t easy. My goal by the end of the week was to get up to 50 reps in a row with proper form.
The first day was a challenge to get to 25 reps due to the burn in my shoulders, chest and triceps. I gave it another try the next few days and I noticed that my endurance was getting better and I was up to 35 reps.
By day 5 I had the form down pat and figured out how to conserve my energy to squeak out 45 reps. With two days left in my self-imposed Mike Tyson push up challenge, I wasn’t sure I would hit the mark.
Being a bigger guy at 6’6” over 300 pounds these push ups require more than just strength as I’ve come to find out.
I set my mind to hit the 50 rep goal on day 6 and fell short by 2 reps. Victory was near, I could taste it!
On the last day, 30 minutes before my final attempt, I made sure to eat a nice snack of a banana and 2 scoops of crunchy peanut butter.
With the pressure on, I actually cleared my goal and hit 52 good reps!
I will take a break from doing Mike Tyson push ups for a few days but I plan on making these a regular appearance in my bodyweight workout routine.
Mike Tyson Push Ups Muscles Worked
The Mike Tyson push-up will give you an almost full body workout. Let's take a look at what muscle groups it hits below:
- Chest (Pectorals): The primary muscles worked during any push-up, the pecs are heavily engaged to push your body off the ground.
- Shoulders (Deltoids): The anterior deltoids take a beating on this exercise, especially when moving back and forth from the downward dog position.
- Triceps: These muscles on the back of your upper arms extend your elbows during the push-up. You can stress them more by keeping your elbows tucked during the push-up.
- Core: When changing positions, your abs and obliques will work overtime to keep your body stable.
- Back: The upper back muscles, including the rhomboids and trapezius, assist in shoulder stabilization. These come into greater play when your arms go overhead (which is half this exercise).
- Legs: The quadriceps and calves engage during the explosive push-off, which you don't get on a "normal" push-up.
Mike Tyson Push-Up Benefits
- Explosive Strength: This exercise can help you become quicker and stronger in your movements, which is beneficial for sports and everyday activities.
- Improved Agility and Mobility: The dynamic nature of this exercise helps with coordination and can help increase mobility throughout the shoulder girdle.
- Full-Body Engagement: Unlike standard push-ups, the Mike Tyson push-up activates muscles throughout your body.
- Cardiovascular Boost: The explosive nature of the exercise provides a cardiovascular challenge, increasing your heart rate and improving endurance.
Want to be like Mike? Head over to our Mike Tyson Workout Routine & Diet Plan.
Tips for Success
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the explosive movements. Making sure your shoulders are warm will help ensure you're ready to crush it.
- Form: Maintain a straight body line and engage your core to protect your lower back.
- Control: Focus on controlling your movements, especially when shifting positions. You want to move explosively but with purpose.
- Breathing: Inhale as you lower your body, and exhale explosively as you push up.
- Progression: Start with regular push-ups to build strength, and gradually incorporate the explosive movement as you become more comfortable.
Conclusion
The Mike Tyson push-up is not your everyday push-up; it's a testament to the power and athleticism of one of boxing's greatest legends. Adding this explosive movement into your workout routine allows you to develop remarkable strength, agility, and coordination.
Whether you're an athlete looking to enhance your performance or a fitness enthusiast seeking a new challenge, the Mike Tyson push-up is a knockout addition to any fitness arsenal. My advice? Stick with them, and in a couple of months, you'll be shocked about its positive effect on your overall fitness.
Up for a new challenge? Try To Conquer 33 Push Up Variations
Tyler DiGiovanni
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