Legendary boxer Mike Tyson is synonymous with power and athletic ability. On social media, a bodyweight exercise inspired by Tyson has gained attention: the Mike Tyson push-up.
While any connection between Tyson and his namesake push-up seems unlikely, calisthenics expert Daniel Vadnal is one of its biggest advocates. On Aug. 29, 2024, Vadnal provided a 9-minute video guide on the Mike Tyson push-up, praising its total body benefits.
What Is the Mike Tyson Push-Up?
The Mike Tyson push-up combines a bodyweight squat and press from a stationary position. A wall is used as a squat platform to launch forward into a push-up; the chest and arms push back up and into the squat. This push-up style is commonly associated with plyometrics.
Don’t perform them slowly. Explode forward and backward.
The physiotherapist recommends finding a rhythm that produces high-volume, quality reps.
[Related: The 15 Best Bodyweight Exercises]
Muscles Worked and Benefits
Bouncing between squats and presses requires strength to control and redirect momentum. Unlike traditional push-ups, which bias the chest and triceps, Mike Tyson push-ups train the chest, triceps, legs, shoulders, and core, stretching the upper body while enhancing joint integrity and shoulder flexibility.
Moving through a range of motion is how to become flexible without doing boring static stretches. Core strength will level up without having to do planks.
The core must engage to control the back-and-forth movement and help transfer force between the upper and lower body.
Mike Tyson Push-Up Technique
Plant the feet against the base of a wall, hip-width apart or closer. Assume a proper plank position. The hands should be slightly wider than the shoulders; palms level with the lower chest, and elbows 45 degrees from the torso. Brace the abs and breathe.
The starting position is a child’s pose posture with arms stretched forward. From here, extend the legs and push the body forward; the arms bend and the chest drops close to the floor at the bottom of a push-up.
Push up and back into the child’s pose squat. Alternate between push-ups and squats, keeping the knees low.
Common Mistakes
Three things to avoid when performing Mike Tyson push-ups:
- Piking or pushing the glutes in the air.
- This makes the exercise easier and less effective. It’s a common habit for less experienced exercisers. The glutes should move straight back horizontally toward the heels.
- Arching the lower back.
- This is a frequent rookie mistake that reduces resistance, range of motion, power output, and efficiency. The back should parallel the floor.
- Lifting the heels.
- No part of the foot should come off of the wall. The feet should fully contact with a flat surface to maintain stability.
Learn how to use the wall properly to make your push-ups faster and increase your reps.
[Related: One-Month Push-Up Workout Plan for More Push-Ups]
Progressions
Depending on ability, an easier, or more challenging variation of the Mike Tyson push-up may be necessary.
Kneeling push-ups with the knees on the floor is great for beginners to learn the technique while building strength. Likewise, elevating the feet on an object against a wall goes a step above the basic Tyson push-up.
Even better are deficit Mike Tyson push-ups using parallettes or push-up handles for greater stretch and range of motion. You can add resistance to basic Mike Tyson push-ups or any variation with a weighted vest.
Programming Mike Tyson Push-Ups
Mike Tyson push-ups offer versatility for bodyweight workouts. Vadnal suggests using the following programming methods that correspond with the calisthenics goal.
Cardio & Endurance
For muscle endurance and stamina, Vadnal recommends high-volume via these preferred methods:
- AMRAP workout: Set a time limit and do “as many reps as possible” split into smaller sets.
- Total reps challenge: Aim to hit a rep target beyond your comfort level.
Power & Explosiveness
When training for power, Vadnal says quality is better than quantity. Limit the reps to 10 or fewer. He recommends five sets of five reps, focusing on increasing speed with the same sets and reps each workout.
More Training Content
- The Leg Day Hack That Increases Hamstring Gains by 50%
- Never Start Your Back Workouts With Pull-Ups
- The “4+1” Protocol for Easy-Mode Calf Gains
Featured image: @miketyson on Instagram
