Mike Tyson Push-Up: Technique, Benefits, and Progression

How do you do Mike Tyson push ups?

The Mike Tyson push-up is an advanced, dynamic bodyweight exercise that combines a forward lean with an explosive push-up motion, targeting the chest, shoulders, triceps, and core with an emphasis on power and stability.

What is a Mike Tyson Push-Up?

The Mike Tyson push-up, often referred to as a "diving" or "rocking" push-up, is a challenging variation that distinguishes itself from a standard push-up through its unique, fluid movement pattern. Unlike a conventional push-up where the body moves vertically, this exercise involves a significant forward shift of the body, mimicking a powerful, undulating motion. It requires not only substantial upper body strength but also exceptional core stability, shoulder mobility, and body control. The movement is reminiscent of a boxer's dynamic movements, hence its popular association with Mike Tyson.

Muscles Worked

This demanding exercise engages a broad spectrum of muscles, primarily focusing on the upper body and core:

• Primary Movers:
  • Pectoralis Major (Chest): Especially the sternal and clavicular heads, responsible for the pressing motion.
  • Anterior Deltoids (Front Shoulders): Heavily involved in the forward lean and the upward push.
  • Triceps Brachii: Extend the elbow during the push phase.
• Stabilizers and Synergists:
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): Crucial for maintaining a rigid torso and preventing hip sag throughout the dynamic movement.
  • Serratus Anterior: Stabilizes the scapula, preventing winging, particularly important during the forward lean.
  • Rhomboids and Trapezius: Help stabilize the shoulder blades.
  • Latissimus Dorsi: Engaged to control the eccentric (lowering) phase and contribute to shoulder stability.
  • Hip Flexors and Glutes: Contribute to overall body tension and control during the forward and backward shift.

Step-by-Step Execution

Mastering the Mike Tyson push-up requires precision and control. Follow these steps carefully:

1. Starting Position: Begin in a standard push-up position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and your body forming a straight line from head to heels. Engage your core and glutes.
2. Initiate the Forward Lean: Instead of lowering straight down, actively lean your entire body forward, shifting your weight onto your hands and shoulders. Allow your head to dip towards the floor, as if you're trying to touch the ground just in front of your hands. Your elbows will begin to bend as you lean.
3. The "Dive" Phase: Continue the forward lean, allowing your chest to come close to the floor between your hands. Your elbows should flare slightly outwards, but remain tucked enough to protect your shoulders. At the lowest point, your chest should be just above the floor, and your shoulders should be significantly in front of your hands.
4. Explosive Push-Up: From this deep, forward-leaning position, powerfully push through your hands, driving your body back and up. The movement should be a fluid reverse of the dive: push your chest away from the floor while simultaneously shifting your weight backward towards your heels.
5. Return to Start: Finish by extending your arms fully, returning to the original straight-body push-up plank position. Maintain core tension throughout the entire movement.
6. Breathing: Inhale as you lean forward and descend, and exhale powerfully as you push back up to the starting position.

Common Mistakes to Avoid

Proper form is paramount to prevent injury and maximize effectiveness. Watch out for these common errors:

• Loss of Core Tension: Allowing the hips to sag or pike during any phase of the movement compromises spinal alignment and reduces core engagement. Keep the body rigid.
• Insufficient Forward Lean: Not leaning far enough forward reduces the unique challenge and benefits of this variation. The shoulders should travel significantly beyond the hands at the bottom.
• Flaring Elbows Excessively: While some elbow flare is natural, letting them go too wide can place undue stress on the shoulder joints. Aim for a moderate angle (around 45 degrees relative to the torso).
• Lack of Control on Descent: Dropping too quickly into the "dive" phase can increase injury risk and reduce muscle activation. Control the eccentric portion.
• Head Drooping/Arching: Maintain a neutral neck alignment throughout the exercise. Don't let your head hang or excessively arch your neck.
• Incomplete Range of Motion: Failing to get your chest close to the floor or not fully extending your arms at the top limits the exercise's effectiveness.

Progression and Regressions

The Mike Tyson push-up is an advanced movement. It's crucial to build up to it safely.

• Regressions (to build prerequisite strength):
  • Incline Push-Ups: Perform on an elevated surface (e.g., bench, sturdy table) to reduce the load.
  • Knee Push-Ups: Reduce the bodyweight load by supporting on your knees, maintaining a straight line from knees to head.
  • Pike Push-Ups: This variation specifically targets shoulder strength, which is vital for the forward lean. Start in a downward dog position with hips high and push the head towards the floor.
  • Standard Push-Ups: Ensure you can perform multiple reps of perfect standard push-ups before attempting the Tyson variation.
  • Segmented Practice: Practice just the forward lean and hold, or just the push-back from a forward-lean position.
• Progressions (to make it more challenging):
  • Increased Speed/Explosiveness: Focus on a faster, more powerful push-up phase.
  • Elevated Feet Mike Tyson Push-Up: Placing your feet on a stable elevated surface increases the load on the upper body.
  • Adding a Clap: Incorporate a clap at the top of the push-up for an even greater plyometric challenge (requires very advanced strength).
  • Single-Arm Variations (Advanced): Progress to single-arm standard push-ups before attempting single-arm Tyson push-ups.

Benefits of Incorporating Mike Tyson Push-Ups

Adding this exercise to your routine offers several advantages for fitness enthusiasts and athletes:

• Enhanced Upper Body Power: The dynamic, explosive nature of the movement builds power in the chest, shoulders, and triceps, beneficial for sports and daily activities.
• Improved Core Stability: The constant need to maintain a rigid torso throughout the forward and backward motion significantly strengthens the entire core.
• Increased Shoulder Stability and Mobility: The unique range of motion and demand for control helps fortify the shoulder joint and improve its functional range.
• Better Body Control and Coordination: This exercise demands a high level of proprioception and kinesthetic awareness, improving overall body control.
• Functional Strength for Combat Sports: The dynamic pressing and shifting motion directly translates to the power and stability needed in boxing and other martial arts.
• Advanced Calisthenics Skill: Mastering this push-up variation is a testament to significant bodyweight strength and control.

Who Should (and Shouldn't) Do Mike Tyson Push-Ups?

Who Should:

• Individuals with a solid foundation in standard push-ups (can perform at least 15-20 with perfect form).
• Athletes, particularly those in combat sports or requiring explosive upper body power.
• Fitness enthusiasts looking to add an advanced, challenging bodyweight exercise to their routine.
• Those with good shoulder and wrist mobility and no history of pain in these joints.

Who Shouldn't:

• Beginners or those who struggle with basic push-ups.
• Individuals with pre-existing shoulder, wrist, or elbow injuries.
• Anyone experiencing pain during the movement; stop immediately if discomfort arises.
• Those with limited core strength, as this can lead to improper form and injury.

Incorporating Them Into Your Routine

Integrate Mike Tyson push-ups strategically into your training plan:

• Warm-Up: After a general warm-up, perform a few reps as a specific warm-up for a more intense upper body or push workout.
• Skill Practice: Treat it as a skill, practicing 3-5 sets of 3-6 repetitions at the beginning of a workout when you are fresh.
• Strength Circuit: Include it as part of an upper body or full-body circuit, performing 2-4 sets for as many quality repetitions as possible (AMRAP) before fatigue sets in.
• Frequency: Due to its intensity, 1-3 times per week is generally sufficient, allowing for adequate recovery.

Conclusion

The Mike Tyson push-up is a formidable exercise that demands and develops significant upper body strength, power, and core stability. While challenging, its unique benefits make it a valuable addition for advanced fitness enthusiasts and athletes. Approach it with respect, prioritize perfect form over repetition count, and patiently build up the necessary foundational strength to master this dynamic, functional movement.