Mike Tyson is known for his power and athleticism, and there’s a bodyweight exercise that’s been making waves on social media, inspired by the boxing legend himself: the Mike Tyson Push-Up. Rumor has it that Tyson used to crank out 500 of these in a single day during his training! But what’s so special about this exercise, and should you add it to your routine?
Let’s break down the Mike Tyson Push-Up, its technique, progressions, benefits, and potential downsides to see if it’s really worth the hype.
What you will learn in this article:
What Is a Mike Tyson Push-Up?
The Mike Tyson Push-Up is a variation of the traditional push-up that adds a unique rocking motion. Here’s how to do it:
- Start by placing your feet flat against a wall.
- Lower yourself into a regular push-up, then push your hips backward toward your heels while extending your arms.
- From that position, dive back into the push-up and repeat the process in a rocking, back-and-forth motion.
Keypoints of Mike Tyson Push-Up
To perform this exercise properly, keep these important tips in mind:
Hand Position
Make sure your hands aren’t too far in front or behind your shoulders. The optimal placement is with your fingers directly below your shoulders.
Foot Placement
Keep your heels in contact with the wall at all times. Depending on your shoes, your toes can either rest on the floor or the wall, but make sure your heels remain in contact.
Knee Position
When you rock back, keep your knees close to the ground with your shins parallel to the floor.
Body Alignment
Don’t arch your back as you dive into the push-up. Instead, engage your core by tilting your pelvis backward and activating your glutes and abs.
Progressions for Different Fitness Levels
Just like any exercise, the Mike Tyson Push-Up can be adapted based on your skill level:
Beginner
If you’re just starting out, you can modify the movement by doing the exercise on your knees or on an incline.
Intermediate/Advanced
If you’re more experienced, you can increase the difficulty by using a weight vest or doing elevated Mike Tyson Push-Ups.
Just keep in mind that keeping contact with the wall becomes more challenging in the elevated version, so you may want to place something below your feet to hold them in place.
What Are the Benefits?
The Mike Tyson Push-Up has several unique benefits:
Full-Body Engagement
Unlike regular push-ups, the Mike Tyson version involves more of your legs due to the squat-like motion when rocking back. This makes it closer to a full-body exercise, working several muscles at once.
More Focus on Delts
This variation emphasizes your deltoids more than standard push-ups, which can be great for boxers or anyone looking to give their shoulders more attention.
Improved Shoulder Mobility
The rocked-back position stretches your shoulders and lats.
However, if stretching is your main goal, a Pike Stand is a better option since it offers more range of motion for your upper body.
Downsides of the Mike Tyson Push-Up
While the Mike Tyson Push-Up is a great all-rounder, it does come with a few downsides:
Not Ideal for Legs
Although this push-up involves some leg work, it’s nowhere near as effective as traditional squats or lunges.
The horizontal squat movement is much easier, so don’t rely on this exercise for serious leg gains.
Not the Best for Delts
While the Mike Tyson Push-Up does target the shoulders more than regular push-ups, it’s not the most effective variation for building delts.
If shoulder development is your goal, you’re better off with Pike Push-Ups or Pseudo Planche Push-Ups.
Less Chest and Triceps Activation
Compared to the delts, this push-up variation doesn’t hit the chest and triceps as hard.
You can improve chest engagement by using push-up handles, which allow for a greater range of motion and a deeper chest stretch.
Debunking Common Myths
There are a couple of myths surrounding the Mike Tyson Push-Up that we should clear up:
“It’s Great for Cardio”
Yes, this exercise can help improve cardiovascular fitness, but it depends on how many reps you can do. If you’re only managing a few reps, it’s more strength-focused. Once you reach higher rep counts (around 30+), it can be considered cardio, but it’s still more about strength endurance than pure cardio.
“It’s the Best Push-Up for Boxing”
While it’s a great option for boxers due to its shoulder emphasis, it lacks the explosive power found in other push-up variations like Clapping Push-Ups. For boxing, combining different variations, including more explosive ones, is key to building power and speed.
Final Thoughts: Should You Add Mike Tyson Push-Ups to Your Routine?
The Mike Tyson Push-Up is a solid all-round exercise with some unique benefits. It’s excellent for targeting multiple muscles at once, especially your delts, and can be a great strength and conditioning tool for boxing. However, it’s not the best choice for pure leg work, chest gains, or explosive strength.
If your goals align with what this push-up offers—full-body engagement and shoulder focus—then go ahead and include it in your workout routine. Just remember, it’s one tool in your toolbox, and you may want to supplement it with other exercises like Pike Push-Ups, Clapping Push-Ups, or Squats for a more rounded routine.
Looking for a detailed workout program that covers all bases? Check out our step-by-step programs at calimove.com, tailored to your fitness level and goals. Start progressing today!
Watch the video: The Power of Mike Tyson Push-Up
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