The Mike Tyson push-up is a challenging, dynamic bodyweight exercise known for developing explosive power and muscular endurance. This movement combines a horizontal press with a lower-body squat, making it a full-body conditioning tool that targets the chest, triceps, anterior deltoids, and core musculature. It is associated with high-level athletic training, especially in combat sports, due to the rapid change in momentum and the demand for fluid body control. The exercise requires a unique blend of strength, mobility, and coordination, making adequate preparation a necessity before attempting the full movement.
Required Strength and Warm-up
Before attempting the Mike Tyson push-up, the exercise requires a solid foundation of upper-body strength. You should be able to perform a minimum of 10 to 15 standard push-ups with perfect form, along with being proficient in the pike push-up variation to demonstrate adequate shoulder strength and stability. The dynamic nature of the exercise also demands significant shoulder mobility and wrist strength to safely transition between the pressing and squatting phases.
A dynamic warm-up is necessary to prepare the joints and connective tissues for the movement’s demands. This warm-up should specifically target the shoulder girdle, triceps, and wrists, including movements like arm circles, wrist rotations, and light plank holds. Preparing the wrists is important, as they bear the full body weight and undergo a rapid change in angle during the transition. The warm-up should also include some light hip and ankle mobility work to ensure a deep and stable squat-back position is achievable.
Step-by-Step Execution
The Mike Tyson push-up begins in a standard high plank position, with the hands placed slightly wider than shoulder-width and the feet positioned flat against a wall for stability. From this initial plank, the first phase involves bending the knees and pushing the hips backward toward the heels, while keeping the hands planted and the back flat.
The hips should travel backward as far as flexibility allows, creating a deep horizontal squat that stretches the shoulders and lats. The explosive phase starts from this deep squat position, where you drive the body forward and downward simultaneously. This forward momentum brings the chest over the hands, initiating the push-up portion of the movement. You will lower your chest toward the floor, bending the elbows to about a 45-degree angle from the torso.
The final action is the press back up, performed with speed and control. As you extend the arms and push the chest away from the floor, you immediately reverse the motion by bending the knees again and sending the hips back to the starting squat position. This entire sequence is performed as one fluid, rocking motion, alternating between the forward press and the backward squat.
Maintaining Proper Form and Preventing Injury
Maintaining core engagement throughout the entire range of motion prevents the hips from sagging during the forward-pressing phase. A loss of tension in the abdominal and gluteal muscles can lead to an excessive arch in the lower back, placing strain on the lumbar spine. During the push-up portion, focus on keeping the elbows from flaring out to the sides, which can stress the shoulder joint.
While the movement is meant to be explosive, the lowering phase must be controlled to prevent injury from slamming the chest to the floor. Head position should remain neutral, aligned with the spine, to avoid jamming the neck as the body shifts forward. Ensure the entire sole of the foot remains in contact with the wall, as lifting the heels reduces the stability required for the horizontal drive. Proper pressure distribution through the hands helps protect the wrists.
Scaling the Movement
For those who find the Mike Tyson push-up too challenging, a modification is to reduce the overall range of motion. Instead of driving the hips all the way back into the deepest squat, limit the backward movement to a comfortable degree that still allows for a fluid transition forward. Another effective regression is to perform the exercise with the knees resting on the ground, which significantly reduces the total body weight the upper body must manage.
Conversely, individuals looking to increase the difficulty of the movement can focus on advanced progressions. Elevating the feet on a stable surface, such as a low box, increases the percentage of body weight supported by the upper body, increasing the training load. Alternatively, performing the movement with a greater time under tension, such as a slow, three-second count on the forward descent, will increase muscular fatigue and strength adaptation. Consistent practice and incremental scaling of the movement, whether up or down, will lead to improvements in explosive power and overall physical conditioning.