Mike Tyson Push-Up

Whether or not you’re a boxing fan, you’ve probably heard of Mike Tyson. In his prime, his ring presence and devastating speed and power were something to behold. Even at 58, he takes the ring later this year for a hotly anticipated match against Jake Paul.

Developing his speed and power required lots of strength and conditioning work. Part of this involved using his push-up variation — the Mike Tyson push-up. It combines a push-up and squat movement into a full-body conditioning workout.

We discuss everything you need to know below to help you learn more about this amazing variation.

How To Do

  1. Set up next to a suitable wall with enough space to come out into a straight position. Turn around so your back is against the wall and assume a tabletop position.
  2. Bring both feet against the wall, ensuring they’re hip-width apart.
  3. Bring your knees off the ground and assume a high plank position. Your legs should be behind you with your feet still contacting the floor and wall.
  4. Your shoulders should be stacked over your wrists using a shoulder-width arm position.
  5. Inhale and engage your core. Exhale and come down into a normal push-up by flexing your elbows. Pause briefly before coming back to the starting position.
  6. As you reach the starting position, bend your knees and push your hips back. Squat as far as you can towards the wall with your feet flat.
  7. Keep a neutral back position with your core engaged. Your head should follow your body in a neutral position.
  8. Inhale from the bottom squat position, extending your knees to come to the high plank.

Tips From Expert

  • Think About Your Primary Movers — Think about the muscles you’re working for both movements. Use your upper body for the push-up and lower body for the squat. This increased mind-muscle connection is a key determinant of muscle growth.
  • Use One Dynamic Movement Pattern — The push-up and squat should be one fluid movement pattern. Powerfully push out of the squat into the push-up.
  • Switch Between The Wall And Your Feet — Usw the wall for stability. If you don’t have access, come onto the balls of your feet.
  • Keep A Stable Body Position — Your core should be engaged throughout the movement. This helps to keep a tight position to ensure target muscle focus.

Optimal Sets and Reps

The Mike Tyson push-up can be programmed differently depending on your exercise goals. Use the table below as a general guide.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Mike Tyson Push-Up

How to Put in Your Workout Split

The Mike Tyson push-up is a dynamic, full-body push-up variation. It combines a normal push-up movement with a squat for a challenging bodyweight exercise. This gives you the benefits of push-ups and squats in one movement.

It requires full-body coordination, strength, and mobility to perform it correctly. You can use a suitable wall or no equipment depending on your chosen space.

These are our suggested programming options:

  • Bodybuilding Gym Workout — As a compound bodyweight movement, it can add training volume after your weighted movements. Perform it as part of an upper-body or full-body workout. It works well after overhead presses and barbell squats.
  • At-Home Bodyweight Circuit — With no equipment needed, use it for an at-home bodyweight workout for an added challenge. Pair it with burpees and high knees for full-body conditioning.
  • Mike Tyson Push-up Challenge — Use it for the Mile Tyson push-up challenge. Aim to perform 200 repetitions in 10 minutes in the gym or at home.

Loading recommendations are not needed for this bodyweight exercise. The intensity is determined by the movement speed and volume of work performed. Add a weighted vest if you wish to increase the difficulty.

You can also program them according to your ability level. In a previous article, we looked at how many push-ups are too many. As a challenging variation, the suggested programming amounts will be lower.

  • Beginner — 2–3 sets x 5–10 repetitions.
  • Intermediate — 3–4 sets x 5–10 repetitions.
  • Advanced — 3–5 sets x 10–15 repetitions.

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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.

Clavicular Head Of Pectoralis Major

The clavicular heads (upper chest) flex the arms. This means that they bring them in front and above the body.

At the start of the push-up position, the arms are flexed. When pushing back up from the bottom position, the clavicular heads flex the arms.

During the normal push-up, the clavicular heads show a muscle activation rate of 30%. This shows how hard the muscle is working against resistance.

Sternal Head Of Pectoralis Major

The sternal heads (middle chest) are primarily responsible for adducting the arms. This means bringing them closer to the midline of the body.

From the bottom push-up position, the arms flex and adduct to push back to the start. The sternal heads work alongside the clavicular heads to ensure this happens.

Abdominal Head Of Pectoralis Major

The abdominal heads (lower chest) are below the sternal and clavicular heads. They are a highly variable chest region and may not be present in some people.

During the push phase, they work alongside the sternal heads to adduct the arms. As you come into the bottom push-up position, they extend the arms behind the body.

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.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

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.

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 shoulder muscles are made up of three heads or deltoids. The anterior deltoids are at the front. Their main function is to flex the arms, bringing them in front and above the body.

When performing the push-ups, they function to bring your arms to a flexed starting position. They also work alongside the clavicular heads to push you up from the bottom push-up position.

Triceps Lateral Heads

The triceps brachii muscles are at the back of the upper arms. They can be divided into three smaller muscle groups or heads.

The lateral heads are the strongest of the three and only function against resistance. Their primary function is to extend the elbows, increasing the angle between the upper arms and forearms.

They extend the elbows as you push up from the bottom position before you go into the squat.

Triceps Medial Heads

The triceps medial heads are next to the lateral heads. They function during resistance and at rest. They also perform the primary function of elbow extension.

Because of this, they work alongside the lateral heads during the push phase of the push-up movement.

Triceps Long Heads

The triceps long head are above the medial heads and next to the lateral heads. They’re also the longest of the three heads.

Unlike the other two heads, they originate from the scapula, or shoulder blades. This means they play an active role in shoulder stabilization and elbow extension.

During the push-up phase, they extend the elbows and stabilize the shoulders. The stabilization happens throughout the push-up movement.

Quadriceps

The quadriceps muscles are at the front of the upper legs.

As you come from the top push-up into the bottom squat position, the quadriceps perform hip flexion. This brings your knees closer to your chest as you move nearer the wall

As you come out of the squat position, your quadriceps extend your knees. This allows you to assume the starting push-up position.

Upper And Lower Rectus Abdominis

The rectus abdominis runs down either side of the middle of your abdomen. Its main function is to provide stability, keeping you upright when still and during movement

With this, the answer to the question do push-ups work abs is a resounding yes. They act as a full-body movement.

Oblique

The oblique muscles form part of the core. They are located at the sides of the abdomen in front of the ribcage.

As you perform the push-up and move back into the squat, they prevent your torso from over-rotating. This helps to keep a stable body position.

Serratus Anterior

The serratus anterior is a small, fan-shaped muscle that sits under the chest. When you raise your arms overhead as you come back from the push-up, your serratus anterior stabilizes your scapula. This prevents the scapula from winging or lifting from the ribcage.

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?

Functional Fitness Athletes

The goal of a functional fitness athlete is to improve functional movement and performance determinants. This refers to movement and activity that closely resembles that performed in daily living. For example, picking up shopping bags closely resembles picking up a pair of dumbbells.

The dynamic movement pattern used in the Mike Tyson push-up is perfect for functional athletes looking to improve their mobility and flexibility. Coming back into the squat position requires good lower limb function. This closely resembles squatting down to pick something up off the floor.

With this, it’s a great bodyweight movement to add to a functional routine. 

Bodybuilders

When training as a bodybuilder, one of your main aims is to perform a certain training volume. This refers to the amount of work done. When performed correctly, this improves muscular hypertrophy or muscle growth. 

The Mike Tyson push-up is a full-body movement that provides a suitable training stimulus. This makes it a useful movement to add to your weighted exercises to increase training volume. It works well as part of a full-body or upper-body routine. 

Strength And Power Athletes

Strength refers to the ability of the body to generate force. Power is the ability to overcome resistance. Developing both requires physical characteristics such as movement efficiency, coordination, and physical fitness. 

The Mike Tyson push-up requires each of these for correct performance. The dynamic element requires coordination and physical fitness. Movement efficiency is needed to put the two components together.

With this, it’s a great exercise to add to a functional fitness routine. 

Who Should Not Do?

Total Beginners

Mike Tyson push-ups are an intermediate to advanced push-up variation. They require additional strength and core stability compared with the normal push-up movement. Adopting the bottom squat position also requires additional hip and ankle mobility.

At the beginner stage of training, the traditional push-up would be more appropriate. Once the correct technique is perfect, beginners can move on to this advanced variation. 

Those With Shoulder Issues

Shoulder injuries are common issues when resistance training. The shoulder was shown to be one of the most frequently injured body parts, accounting for 7.4% of injuries. 

Common examples include rotator cuff injuries and shoulder impingement syndrome. In both of these cases, symptoms include reduced function and range of motion.

Mike Tyson push-ups require large degrees of shoulder movement during the push-up and when moving to the squat. Even as a bodyweight movement, this may cause too much stress for those with issues. Therefore, avoid performing them until being cleared by a qualified professional.  

Benefits Of The Mike Tyson Push-Up

Increases Core Stability

Core stability is the foundation for efficient movement. The core works to control the position of the torso and limbs when still, during movement, and when exercising. We can define good core stability as being able to maintain the correct body positioning under resistance. 

Building core stability requires dedicated core training. This can be done through isolation exercises and compound movements that involve the core. 

Good core stability improves performance determinants such as muscular endurance and balance. Improving movement efficiency and posture, or the position of the body, can also reduce injury risk. 

Performing the Mike Tyson push-up requires core strength, balance, and coordination. Each of these is needed when performing the push-ups, and squats, and during the transition. Therefore, it provides a core challenge that improves core stability. 

Improves Functional Movement  

Movements commonly used in daily life and activity are known as being functional. Developing these requires functional training. 

During this, movements that mimic those performed in real life are carried out. Over time, this can improve efficiency which may lead to improvements in performance. 

The squat is a functional movement pattern. It closely resembles tasks such as sitting on a chair and getting up from the toilet. 

The push-up uses the same muscles and movements in functional tasks such as pushing open a door. Similar sporting movements include throwing a shot put or pushing an opponent away in martial arts. 

The Mike Tyson push-up combines these movements into one exercise. When done correctly, it helps to improve these functional movement patterns. 

Provides A Full-Body Bodyweight Workout

Training exercises can be split into compound and isolation movements. Isolation movements (single-joint movements) target a specific muscle group. 

Compound movements use multiple muscles and joints at once. These can improve muscular strength and oxygen consumption when performed with enough training volume. 

The Mike Tyson push-up requires the upper body, core, and lower body to work together. It’s a full-body movement that uses approximately 15 muscle groups. 

This makes it a great bodyweight movement to work the full body. It works as a versatile compound exercise or as a time-saving movement if you’re short on time.  

Frequently Asked Questions

Are Mike Tyson push-ups effective?

Mike Tyson push-ups increase strength and power, improve core stability, and enhance functional fitness. The dynamic movement pattern also offers a full-body conditioning workout.

What muscles do Mike Tyson push-ups work?

The primary movers are the three heads of the pectoralis major (chest). The anterior deltoids, triceps, quads, serratus anterior, and core perform important secondary roles.

How many Mike Tyson push-ups should I do?

The correct training frequency depends on your workout goals and ability level. Use the programming table above as a general guide. Perform 2–3 sets x 5–10 repetitions as a beginner and 3–5 sets x 10–15 repetitions as an advanced athlete.

When should I do Mike Tyson push-ups?

Perform Mike Tyson push-ups according to your programming and daily schedule. They work well when added to a full-body or upper-body workout. Split them into manageable sets if performing them throughout the day.

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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