Aztec Push-Up

The Aztec push-up is an advanced and powerful variation of standard push-ups. You explosively push with your hands off the ground. While in the air, the goal is to touch your hands to your feet. You then land back in a push-up position and repeat the movement.

It’s a great variation to build strength and explosive power with only your body weight. It also challenges your flexibility and mobility in your back and hamstrings as you touch your toes.

Due to its high difficulty level, it suits those who already have a solid foundation in strength training and other push-up variations. It can be also beneficial for athletes whose sport involves explosive movements.

If you are up for a fun and challenging twist in your workout, read along. This blog will introduce you to Aztec push-ups in more detail. We cover its technique, benefits, and how to add it to your workout routine.

How To Do

  1. Start in a push-up position with your hands wider than shoulder-width.
  2. Inhale and lower your chest towards the ground by bending your elbows.
  3. Lower until your chest is a few inches away from the floor.
  4. Exhale as you push off the ground explosively, and bring both your hands and feet off the ground simultaneously.
  5. Breathe in again while in the air. Engage your core, and bring your legs towards your chest, forming a pike position.
  6. As you lift your hips and move your legs forward, reach your hands toward your feet.
  7. Touch your toes as the hand and feet meet halfway.
  8. Exhale, and land softly in a low push-up position.
  9. Repeat for the desired reps and sets.

Tips From Expert

  • Keep your body straight from head to toe when in the push-up position.
  • Brace your core and maintain a neutral spine.
  • Avoid flaring out the elbows, as it can hurt your shoulders. Instead, keep them close to your body at around 45–75 degrees.
  • Drive through your chest and triceps as you push yourself powerfully away from the ground.
  • Push yourself away from the ground with enough force, to lift your hands and feet off the ground.
  • Make sure you are comfortable with standard and pike push-ups before attempting Aztec push-ups.
  • Work on your hamstring flexibility as touching your toes may require some. This can prevent hamstring strains.

Optimal Sets and Reps

The recommended sets and reps for Aztec push-ups vary depending on your training goal. Whether it’s to build power, strength, or endurance, or gain muscle mass, follow our chart below.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Aztec Push-Up

How to Put in Your Workout Split

Plyometric exercises involve explosive movements. They develop power and speed by utilizing the stretch-shortening cycle of muscles. This is when a muscle lengthens and then quickly contracts to create powerful movements.

Aztec push-ups are considered a plyometric exercise. It combines a traditional push-up with an explosive leg and arm movement. This builds upper-body power and improves athletic performance.

You can implement it as follows into your workout routine:

  1. Chest Or Upper-Body Days — Aztec push-ups are perfect for days focusing on your chest, shoulder, and triceps. It fits with exercises, like dumbbell shoulder or chest presses, and triceps push-downs. Begin your session with a warm-up to raise your body temperature and heart rate. Then, follow it with this powerful bodyweight exercise.
    Alternatively, you can use it as a finisher on your upper-body days.
  2. Full-Body Days — The Aztec push-up is a powerful compound exercise. Compound means you work more muscle groups simultaneously. Therefore it perfectly fits into your full-body routine. Combine it with deadlifts, leg presses, and lateral raises.
    If you're asking, how often should I train abs? You can also include Aztec push-ups with core exercises, like planks and sit-ups on your full-body days.
  3. HIIT Workouts Or Power Days — Due to the explosive nature of the Aztec push-ups, they improve both strength and cardiovascular endurance. Therefore, it can be performed along with other bodyweight exercises for advanced athletes.
    You can also pair them with exercises like box jumps, or Olympic lifts to achieve peak power.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Pectoralis Major

The pectoralis major is the biggest and most superficial muscle on your chest wall. It consists of three heads, including the clavicular, sternal, and abdominal.

The clavicular head is the top head. It starts from your collar bone and, like the other heads, attaches to your arm bone called the humerus. The sternal head attaches to the center of your chest, the breastbone (sternum). This head sits right under the clavicular head.

The abdominal head of the pectoralis major is under your sternal head. It’s closer to the upper abdominal area. It also attaches to the humerus, but slightly lower down on the arm than the others.

All heads have an important role during Aztec push-ups. The clavicular head helps you push off the ground. As this is an explosive movement, it has to activate to a high degree during the concentric (push-off) phase. It also stabilizes your shoulder as you push your body up and bring your arms towards your toes.

Additionally, the clavicular head raises the arms forward and upward (shoulder flexion). This happens after you touch your toes and return to a push-up position.

In the meantime, the sternal head is responsible for bringing your arms towards your body (adduction). It performs the pushing movement, and also stabilizes and controls the arm during the airborne and lowering phase.

The abdominal head pulls your arm down and across the body in a diagonal motion. It brings your arms towards the midline of your body. This is useful when you reach your toes during Aztec push-ups.

Performing push-ups with your hands on two balls increases chest activation by 20% compared to standard push-ups. This suggests, that unstable conditions can increase chest activation. The Aztec push-up requires explosive movement and control. Therefore pectoralis major may be activated to a higher degree.

Secondary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid is the front portion of the deltoid muscle, that sits on top of your shoulders. It is the closest deltoid head to your chest, which originates from the collarbone and inserts into the humerus.

It is responsible for lifting your arms forward (flexion) and rotating it inwards (medial rotation). During the Aztec push-up, it generates force to propel your upper body into the air. It assists the clavicular head of your pecs to perform the push-up.

The anterior deltoid also helps stabilize the shoulder joint throughout the movement, including the lowering phase. It decelerates the arms as you land. It also lifts the arm forward (shoulder flexion) after touching your toes.

Anterior deltoid activation remains similar across all push-up conditions. Floor push-ups show a muscle activation rate of 78.54% compared to 91.17% for wobbleboard push-ups. This suggests, that the anterior deltoid may be more engaged during Aztec push-ups as it is performed under unstable conditions.

Triceps Brachii

The triceps consists of three heads: the long, lateral, and medial. They all sit on the back of your upper arm. The medial and lateral heads run from your humerus, attaching at the back of your elbows.

The primary role of all heads is to straighten your elbows. This happens as you press yourself up from the low push-up position. The triceps work intensely due to the explosive force needed to push your body off the ground.

They also keep the elbow joint in a safe position during Aztec push-ups. The long head is also responsible for keeping your humerus within the socket. That’s because it crosses both the elbow and shoulder joints.

If you would like to increase the activation of your triceps, use a narrow hand position. This will make your triceps work harder.

Rectus Abdominis

The rectus abdominis is a long, flat, strap-like muscle that runs vertically down each side of your middle abdomen. Its role is to prevent arching or rounding of your back during the lowering phase of the Aztec push-ups.

As you touch your toes, it contracts to bring the ribcage closer to your hips. It stabilizes your trunk and pelvis, too.

Therefore, Aztec push-ups work your abs, too. They even engage the abs more than the bench press. That’s because they require core stability to maintain the position. This makes it effective for strengthening the abs and improving functional core strength.

Obliques

The obliques are a group of muscles on the sides of your abdomen, over your ribcage. There are two oblique muscles: the external and the internal oblique. The external one sits on top of the internal one.

During Aztec push-ups, these muscles support your torso as you touch your feet with your hands. They provide stability and prevent you from twisting your torso or moving side-to-side. They help maintain a safe posture. During the push-up phase, they prevent your hips from sagging.

Therefore working core stabilizing muscles, such as the obliques can improve core stability and reduce lower back pain.

Iliopsoas

The iliopsoas are a group of muscles in your hips, called the psoas and iliacus. The psoas runs deep from your lower back to your thigh bone. While the iliacus can be found in the inner part of your pelvis.

Their role is to lift your thighs towards your chest. They also bend the hips, like when you sit or walk (hip flexion). They help maintain good posture, stabilize your lower back, and support movement, like the Aztec push-ups.

They are highly active while you lift your legs towards your torso. They help you perform the movement by flexing the hips.

Quadriceps

The quads are a group of muscles in your front thighs. Their primary function is to straighten the knees. They also assist in raising the thighs towards your torso during Aztec push-ups.

During the push-up position, they stabilize the knee, so it stays aligned with the hips. They are responsible for kicking the legs off the ground, too, generating force.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Athletes Training For Explosiveness

The Aztec push-up is an explosive movement, that engages the chest, shoulders, core, and legs. It can be beneficial for athletes who require explosive power such as sprinters, martial artists, and high jumpers.

This explosive movement replicates the quick bursts of energy needed in such sports, increasing fast-twitch muscle fibers. These fibers are responsible for generating short, powerful bursts of movement. They fatigue quickly due to their high energy demand. 

Therefore, Aztec push-ups are effective in building explosive strength and power. They offer a great bodyweight alternative at home without equipment. 

Advanced Fitness Enthusiasts

The Aztec push-up requires strength, core stability, and flexibility. It’s a full-body exercise, that engages multiple muscle groups and is performed explosively. You need to jump off the ground to reach your hands to your feet while airborne. This is the signature element of the movement. 

This exercise is recommended only for those who have mastered traditional push-ups. Adequate strength and flexibility are necessary for the explosive jump. Therefore, it is more suitable for experienced athletes.

Who Should Not Do?

People With Limited Upper Body Strength

Aztec push-ups are not suitable for beginner athletes with limited upper body strength and power. The intense load during this exercise can overload the muscles and joints and increase the risk of overuse injuries.

Before attempting this push-up variation, focus on building foundational strength. This can be done with traditional-push ups and similar body-weight exercises such as a plank or chest presses.

Additionally, you can strengthen the serratus anterior with the push-up plus exercise, and wall slides. This can improve your muscle strength, stability, and overall shoulder function.

People With Limited Shoulder Issues

The quick, high-impact nature of Aztec push-ups can aggravate existing joint conditions, such as impingement. When performed with improper forms, such as flaring the elbows out, push-ups can worsen the pain. 

To prevent further injury, avoid high-impact movement until your pain eases. Consult with a healthcare professional for appropriate rehabilitation exercises. If you attempt Aztec push-ups, ensure proper form to reduce the risk of re-injury. 

Benefits Of The Aztec Push-Up

Tones Muscles

One of the benefits of push-ups is toning the muscles, especially in the chest, shoulders, and core. Bodyweight training, like push-ups, increased muscle thickness in the pectoralis major and triceps, similar to the bench press. That’s because they work several muscles simultaneously. 

This suggests that performing Aztec push-ups can increase muscle activation and promote muscle definition. It’s a great alternative to traditional weightlifting and toning muscles at home without equipment.

Improves Cardiovascular Endurance

Aztec push-ups can improve cardiovascular endurance by temporarily raising your heart rate and blood pressure after exercise. Higher workloads in plyometric exercises, like Aztec push-ups, lead to even greater cardiovascular benefits.

It challenges the heart and lungs through its explosive movement. It combines strength and endurance, increasing the oxygen demand, and therefore improving cardiovascular fitness.

Builds Power In The Upper And Lower Body

High-intensity power training, like the Aztec push-up can increase upper and lower-body power. It’s a multijoint exercise, working different muscles at the same time. Performing it with shorter rest periods makes it a time-effective way of building power and endurance.

Therefore, you can easily implement the Aztec push-up into your home high-intensity interval training (HIIT) and reap all its benefits.

Frequently Asked Questions

What are Aztec push-ups?

Aztec push-ups are an explosive bodyweight exercise that requires an explosive jump from a traditional push-up position. You then touch your toes whilst airborne, before returning to a push-up position.

Is the Aztec push-up effective?

Yes — Aztec push-ups can effectively tone muscles, enhance endurance, and build power by engaging multiple muscle groups. They promote explosive power through dynamic movements.

How often should I do the Aztec push-up?

If you are not experiencing any joint pain, aim to incorporate Aztec push-ups into your routine 2–3 times per week. Allow yourself to have rest days for recovery, especially if this movement is new to your routine.

Can I do the Aztec push-up every day?

It is not advisable to perform Aztec push-ups every due to the nature of their intensity. Recovery is crucial to prevent overuse injuries and to promote muscle growth.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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