Mike Tyson Push-ups: Guide, Benefits, and Common Mistakes

How to do Mike Tyson Push-ups?

The Mike Tyson push-up is an advanced bodyweight exercise that uniquely combines elements of a traditional push-up with a dynamic, explosive forward and backward motion, challenging upper body strength, core stability, and shoulder mobility in a highly functional manner.

What Are Mike Tyson Push-ups?

Named after the legendary boxer, the Mike Tyson push-up is a demanding calisthenics movement that goes beyond the standard push-up by incorporating a distinctive "diving" or "waving" motion. Unlike a regular push-up where the body moves vertically, this variation involves a forward translation of the body, followed by a powerful push back to the starting position. It requires significant strength, control, and coordination, making it a staple in many advanced bodyweight training regimens.

Muscles Worked

The Mike Tyson push-up is a compound exercise that engages multiple muscle groups simultaneously, with a particular emphasis on the pushing musculature and core stabilizers.

• Primary Movers:
  • Pectoralis Major (Chest): Responsible for horizontal adduction and shoulder flexion, heavily recruited during the pressing phase.
  • Anterior Deltoids (Front Shoulders): Crucial for shoulder flexion and the forward "diving" motion.
  • Triceps Brachii (Back of Arms): Essential for elbow extension during the push-up phase.
• Stabilizers and Synergists:
  • Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Critically engaged to maintain a rigid torso and prevent hip sagging throughout the dynamic movement.
  • Serratus Anterior: Stabilizes the scapula against the rib cage, crucial for healthy shoulder movement.
  • Rotator Cuff Muscles: Provide dynamic stability to the shoulder joint as it undergoes significant range of motion.
  • Latissimus Dorsi: Acts as a stabilizer and assists in the eccentric (lowering) phase.
  • Glutes and Quadriceps: Contribute to overall body rigidity in the plank position.

Step-by-Step Guide: Performing the Mike Tyson Push-up

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

1. Starting Position: Begin in a standard push-up position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and directly beneath your shoulders. Your body should form a straight line from head to heels, with your core braced and glutes squeezed.
2. Initiate the Dive: From the plank position, begin to lean your body forward by driving your shoulders past your hands. Simultaneously, start bending your elbows, allowing your chest and head to "dive" downwards in an arc, as if you are trying to slide your body under a low barrier.
3. Lowering Phase: Continue the forward motion and elbow bend until your chest is just above the floor, similar to the bottom of a push-up. Your shoulders will be significantly in front of your hands at this point. Your forearms should be relatively vertical to the ground.
4. The Explosive Push-Back: This is the defining part of the exercise. From the bottom position, powerfully push through your hands, extending your elbows and simultaneously driving your body backward through your shoulders, returning to the starting plank position. The movement should be fluid and controlled, not jerky.
5. Return to Start: Ensure your body forms a straight line again at the top, maintaining core engagement.
6. Breathing: Inhale as you dive forward and lower your body. Exhale forcefully as you push back to the starting position.

Common Mistakes to Avoid

Improper form can reduce effectiveness and increase injury risk. Be mindful of these common errors:

• Sagging Hips: Losing core engagement and allowing the hips to drop towards the floor indicates a lack of abdominal strength. Maintain a rigid plank throughout.
• Lack of Control: Rushing the movement or relying on momentum rather than controlled strength. Each phase should be deliberate.
• Incomplete Range of Motion: Not diving far enough forward or not pushing fully back to the starting plank position.
• Flaring Elbows: Allowing elbows to point outwards excessively can put undue stress on the shoulder joints. Keep them tucked closer to the body, pointing slightly backward.
• Shoulder Shrugging: Elevating the shoulders towards the ears, especially during the push-back, indicates poor scapular control. Keep shoulders depressed and retracted.

Progressive Overload and Regressions/Modifications

The Mike Tyson push-up is an advanced movement. It's crucial to build a strong foundation first.

• Regressions (Building Foundations):
  • Standard Push-ups: Master perfect form with multiple repetitions.
  • Dive Bomber Push-ups: This is a direct precursor. Perform the forward dive and lower, but instead of pushing back to the starting plank, continue to push through to an upward-facing dog position, then reverse the motion. This helps develop the "wave" but breaks down the push-back.
  • Pike Push-ups: Develops shoulder strength and the forward lean, though not the full body translation.
  • Incline Push-ups: Reduces the load, making standard push-ups easier.
• Progressions (Making it Harder):
  • Slower Tempo: Increase time under tension.
  • Elevated Feet: Increases the load on the upper body.
  • Adding Weight: Use a weight vest or place a weight plate on your upper back (with a spotter).

Benefits of Mike Tyson Push-ups

Incorporating this exercise into your routine, once proficient, offers several benefits:

• Enhanced Upper Body Strength: Develops significant strength in the chest, shoulders, and triceps, especially in the pushing and stabilizing capacities.
• Improved Core Stability: The dynamic nature of the movement demands constant, intense core engagement to maintain body rigidity.
• Increased Shoulder Health and Mobility: Promotes a greater range of motion and strengthens the stabilizing muscles around the shoulder joint, potentially improving overall shoulder resilience.
• Develops Explosive Power: The powerful push-back phase trains the fast-twitch muscle fibers, contributing to athletic power.
• Superior Body Control: Requires and builds excellent proprioception and kinesthetic awareness.
• Functional Strength: Mimics movements found in various sports and daily activities, making it highly functional.

Who Should (and Shouldn't) Attempt This Exercise?

• Should Attempt: Individuals with a solid foundation in standard push-ups (able to perform at least 15-20 with perfect form), good shoulder mobility, and no pre-existing shoulder, wrist, or elbow injuries. Experienced fitness enthusiasts, personal trainers, and athletes looking to add a challenging, functional exercise to their routine.
• Should Not Attempt: Beginners, individuals with acute or chronic shoulder pain, wrist issues, or those lacking fundamental upper body strength and core stability. It's imperative to build foundational strength before attempting this complex movement to prevent injury.

Integrating Mike Tyson Push-ups into Your Routine

Once you've mastered the technique, you can integrate Mike Tyson push-ups into your training:

• Warm-up Adequately: Always precede with a thorough warm-up, including dynamic stretches for the shoulders, wrists, and thoracic spine.
• Placement: Incorporate them as a primary upper body exercise on chest or full-body training days.
• Volume: Start with 3 sets of 3-5 repetitions, focusing on perfect form. As strength improves, you can gradually increase reps to 8-12 per set.
• Focus on Quality: Given its complexity, prioritize form over the number of repetitions. If your form breaks down, stop the set.
• Complementary Exercises: Pair with pulling exercises (e.g., rows, pull-ups) to ensure balanced muscular development.

Conclusion

The Mike Tyson push-up is a formidable test of upper body strength, core stability, and dynamic control. While challenging, its unique movement pattern offers significant benefits for those seeking to advance their bodyweight training and build functional, resilient strength. Approach this exercise with patience, prioritize perfect form, and ensure you have built a strong foundational base to safely and effectively harness its power.