Mike Tyson push-ups: how does the legendary boxer’s exercise work and what does it rock?

Mike Tyson push-ups: how does the legendary boxer’s exercise work and what does it rock?

They involve several muscle groups at once.

fitness tréner

“Mike Tyson combined incredible physical qualities – power, speed and coordination. He developed these abilities through hard work and proper training. Cass D’Amato and Kevin Rooney made up the training plan of Iron Mike mainly from special boxing exercises, sparring and strength exercises. Mike used many elements with his own body weight in his workouts. One of them was wall push-ups, which later became known as “Mike Tyson push-ups”.

What muscles are worked

Mike Tyson push-ups belong to the basic exercises, involve several joints and simultaneously pump several muscle groups. In the exercise work:

• pectoral muscles;
• triceps;
• anterior head of the deltoids;
• abs;
• leg muscles.

Mike Tyson

Výhody cvičenia

Development of punching power. Through this exercise we develop the ability to send force impulse from the legs to the arms, which makes our punch stronger. With regular practice, you can feel the ability to transfer force from your legs to your arms, which is a key aspect to increase the effectiveness of your kick.

Improved movement coordination. Repeatedly transferring your body weight from your arms to your legs and back again develops your ability to move, balance and control your body. This is how you improve brain-muscle communication and the functioning of different parts of the body.

Muscle recruitment and strength gains. The exercise helps to build upper body muscles and strength – the large pectoral muscle, the triceps muscle of the shoulder, and the front head of the deltoid muscle. In addition, these push-ups help strengthen the torso stabilizer muscles.

Health benefits. According to research, systematic exercise has a positive effect on the psychological state and physical health of a person. Scientists have found that those who do more than 40 classic push-ups have fewer problems with the cardiovascular system. They have a lower risk of having a heart attack or stroke than people who do less than 10 push-ups.

Joint strengthening. According to research, performing exercises with a moderate load and with proper technique helps improve joint health. Shoulders and elbows become more mobile and receive more nutrients.

Back benefits. Getting into child’s pose has a positive effect on the back muscles, improves flexibility and helps reduce muscle tension.

Mike Tyson’s push-up technique

• Approach the wall and stand with your back to it. Then take a supine position with your feet resting against the wall. This way we will transfer part of the load from the toes to the feet, making the exercise more difficult.
• Place your hands shoulder-width apart, body flat. Keep your gaze on the floor, keeping your neck straight throughout the exercise.
• Next, give a more stable and rigid position to the body. To do this, lower the shoulder blades down and bring them together. Bend slightly in the lower back and slightly tense the abs.
• As you inhale, slowly and smoothly lower the body body down, bending the arms at the elbows to a right angle. Fix in the lower position for one second.
• On the exhale push yourself up, straightening your arms at the elbows.
• Next, smoothly bring your pelvis back and lower yourself with your buttocks on your heels to take the “child’s pose” from yoga.

Perform three to four approaches of 10 repetitions. Pause for 60-90 seconds between each approach to allow your muscles to recover.

Advanced types of Mike Tyson push-ups

Mike Tyson push-ups with narrow arm positioning

• Approach a wall and stand with your back to it. Next, get into a supine position with your feet resting against the wall. This will shift some of the load from the toes to the feet, making the exercise more difficult.
• Place your hands below shoulder width under your chest so that the fingers of your palms touch. Keep your gaze on the floor, keeping your neck straight throughout the exercise.
• Next, bring the body into a more stable and rigid position. To do this, lower the shoulder blades down and bring them together. In the lower back, bend slightly and slightly tense the abs.
• As you inhale, slowly and smoothly lower the body body down, bending the arms at the elbows to a right angle. Fix in the lower position for one second.
• On the exhale push yourself up, straightening your arms at the elbows. Next, smoothly bring your pelvis back and lower yourself with your buttocks on your heels to take the “child’s pose” from yoga.

Perform three to four approaches of 10 repetitions. Pause for 60-90 seconds between each approach to allow your muscles to recover.

Mike Tyson push-ups with a wide arm placement

• Approach a wall and stand with your back to it. Then take a lying down position so that your feet rest against the wall. This will shift some of the load from the toes to the feet, making the exercise more difficult.
• Place your hands wider than your shoulders so that your toes are angled upwards. Body flat, gaze directed to the floor, keeping your neck straight throughout the exercise.
• Next, give a more stable and rigid position to the body. To do this, lower the shoulder blades down and bring them together. Bend slightly in the lower back and slightly tense the abs.
• As you inhale, slowly and smoothly lower the body body down, bending the arms at the elbows to a right angle. Fix in the lower position for one second.
• On the exhale push yourself up, straightening your arms at the elbows. Next, smoothly bring your pelvis back and lower yourself with your buttocks on your heels to take the “child’s pose” from yoga.

Perform three to four approaches of 10 repetitions. Pause for 60-90 seconds between approaches to allow your muscles to recover.

Mike Tyson’s explosive push-ups

• Approach a wall and stand with your back to it. Next, get into a supine position so that your feet rest against the wall. This way we will transfer part of the load from the toes to the feet, making the exercise more difficult.
• Place your hands shoulder-width apart, body flat. Keep your gaze on the floor, keeping your neck straight throughout the exercise.
• Next, give a more stable and rigid position to the body. To do this, lower the shoulder blades down and bring them together. In the lower back slightly bend and slightly tense the abs.
• On the inhalation, lower the body trunk down under control, bending the arms at the elbows to a right angle.
• As you exhale, push yourself upward with a powerful movement so that the palms of your hands come off the floor, pushing your pelvis backward to take the “child’s pose” from yoga. During the push-up, land on slightly bent arms.

Perform three to four approaches of 10 repetitions. Between approaches, pause for 60-90 seconds to allow the muscles to recover.

Kontraindikácie

Before you start exercising, we recommend visiting your doctor to check your health for possible contraindications to exercise. If you have them, it is worth temporarily limiting physical activity. Contraindications include:

1. The presence of severe and acute pain in the joints of the upper and lower body.
2. Exacerbation of problems in the spine – cervical, thoracic and lumbar.
3. Elevated body temperature, infections and exacerbation of chronic diseases.
4. Recent injuries to the musculoskeletal system.