Mike Tyson Push-Ups – Muscles Worked and Benefits

  • By: Dave Moffat
  • Date: July 17, 2023
Mike Tyson Push-Ups

When it comes to bodyweight exercises, push-ups are a classic choice that engage multiple muscle groups and build overall strength.

One particular variation that stands out is the Mike Tyson push-up.

Named after the legendary boxer, Mike Tyson, this exercise adds intensity and challenge to traditional push-ups.

In this article, we will explore the benefits, muscles worked, variations, and more about Mike Tyson’s push-ups.

What Are Mike Tyson’s Push-Ups?

Mike Tyson push-ups, also known as dive bomber push-ups or Hindu push-ups, are a dynamic variation of the traditional push-up exercise.

This movement involves a combination of strength, flexibility, and coordination.

By incorporating fluid motions and a wider range of motion, Mike Tyson’s push-ups target different muscle groups while providing an effective full-body workout.

How to Perform Mike Tyson Push-Ups?

To perform Mike Tyson push-ups, follow these steps:

1. Start in a plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.

2. Lower your upper body by bending your elbows, while simultaneously shifting your weight forward.

3. As you descend, aim to bring your chest close to the ground while maintaining a slight arch in your back.

4. Once your chest is close to the ground, reverse the motion by pushing your upper body back up to the starting position.

5. As you rise, straighten your arms fully and push your hips back, creating an inverted V shape with your body.

6. Repeat the exercise for the desired number of repetitions.

Muscles Worked During Mike Tyson’s Push-Ups

Mike Tyson’s push-ups engage several muscle groups simultaneously, providing a comprehensive workout. The primary muscles targeted include:

  • Chest (pectoral muscles)
  • Shoulders (deltoids)
  • Triceps (back of the upper arm)
  • Core muscles (abdominals and obliques)
  • Upper back muscles (rhomboids and trapezius)
  • Hip flexors
  • Quadriceps (front of the thigh)

Benefits of Mike Tyson’s Push-Ups

  • Strength and Muscle Development: Mike Tyson push-ups promote upper body strength and muscle development by targeting the chest, shoulders, and triceps. The exercise also engages the core muscles, providing stability and strength to the midsection.
  • Increased Flexibility: Due to the extended range of motion involved in Mike Tyson’s push-ups, they help improve flexibility in the shoulders, chest, and upper back.
  • Full-Body Conditioning: By engaging multiple muscle groups, Mike Tyson’s push-ups provide a comprehensive full-body workout, enhancing overall strength and conditioning.
  • Core Stability: The dynamic movement of Mike Tyson’s push-ups requires the activation of the core muscles, which helps improve stability and balance.
  • Enhanced Athletic Performance: Incorporating Mike Tyson push-ups into your training routine can contribute to improved athletic performance in various sports and physical activities.

Variations of Mike Tyson’s Push-Ups

Decline Mike Tyson Push-Ups: Place your feet on an elevated surface, such as a bench or step, to increase the difficulty and place greater emphasis on the upper chest muscles.

Incline Mike Tyson Push-Ups: Elevate your hands on a raised platform, such as push-up handles or dumbbells, to target the lower chest muscles.

Weighted Mike Tyson Push-Ups: Use a weight vest or have a partner place a weight plate on your back to add resistance and further challenge your muscles.

Tips for Proper Form

  • Maintain a straight line from your head to your heels throughout the exercise.
  • Engage your core muscles to stabilize your body and prevent excessive sagging or arching.
  • Keep your elbows close to your body as you descend, rather than allowing them to flare out to the sides.
  • Breathe steadily throughout the movement, exhaling as you push back up to the starting position.

Common Mistakes to Avoid

  • Poor Range of Motion: Ensure that you lower your body fully, bringing your chest close to the ground, to maximize the benefits of the exercise.
  • Sagging or Arching Back: Maintain a neutral spine position throughout the movement, avoiding excessive sagging or arching of the back.
  • Elbows Flaring Out: Keep your elbows close to your body, pointing back, to engage the triceps and minimize strain on the shoulders.
  • Neglecting Core Engagement: Activate your core muscles by bracing them throughout the exercise to enhance stability and prevent lower back strain.

Who Should Do Mike Tyson Push-Ups?

Mike Tyson’s push-ups are suitable for individuals at different fitness levels. However, they require a moderate level of upper-body strength and core stability.

Beginners may need to start with modified versions or build their strength gradually before attempting the full exercise.

If you have any underlying health conditions or concerns, it is advisable to consult with a healthcare professional before incorporating Mike Tyson push-ups into your routine.

Incorporating Mike Tyson Push-Ups into Your Workout Routine

To incorporate Mike Tyson push-ups into your workout routine effectively, consider the following:

  1. Warm-Up: Prior to performing Mike Tyson push-ups, warm up your muscles with light cardio exercises and dynamic stretches.
  2. Frequency: Start by adding Mike Tyson push-ups to your routine 2-3 times per week, allowing for adequate rest and recovery between sessions.
  3. Repetitions and Sets: Begin with a comfortable number of repetitions and gradually increase the intensity over time. Aim for 2-3 sets of 8-12 repetitions.
  4. Progressive Overload: As you become more comfortable with the exercise, progressively increase the difficulty by adding more repetitions, sets, or exploring advanced variations.
  5. Rest and Recovery: Allow at least one day of rest between Mike Tyson push-up sessions to give your muscles time to recover and adapt.

Frequently Asked Questions (FAQs)

Can I do Mike Tyson push-ups if I have wrist pain?

If you experience wrist pain, it is advisable to avoid Mike Tyson push-ups or modify the exercise to reduce stress on the wrists. You can perform push-ups on your fists or use push-up handles to alleviate wrist discomfort.

Are Mike Tyson’s push-ups suitable for beginners?

While Mike Tyson push-ups can be challenging for beginners, modifications can be made to gradually build strength and technique. Starting with incline push-ups or knee push-ups is a good option for beginners.

Can women benefit from doing Mike Tyson push-ups?

Yes, women can benefit from incorporating Mike Tyson’s push-ups into their workout routines. The exercise helps strengthen and tone the upper body, and core muscles.

Can I lose weight by doing Mike Tyson push-ups?

While Mike Tyson’s push-ups alone may not lead to significant weight loss, they can be part of a well-rounded exercise program that includes cardiovascular activities and a balanced diet. Regular exercise, including strength training exercises like Mike Tyson push-ups, can help increase muscle mass, boost metabolism, and support weight management.

Can I do Mike Tyson push-ups every day?

It’s generally recommended to give your muscles at least one day of rest between strength training sessions, including Mike Tyson push-ups. This allows for proper recovery and adaptation. However, the frequency of your workouts can depend on your overall fitness level, goals, and recovery capacity. It’s important to listen to your body and adjust your training accordingly.

Can I build a bigger chest with Mike Tyson push-ups?

Mike Tyson push-ups primarily target the chest muscles, along with other muscle groups. Consistently incorporating them into your workout routine, along with progressive overload and proper nutrition, can contribute to chest muscle development over time. However, individual results may vary based on factors such as genetics, training intensity, and consistency.


Mike Tyson push-ups offer a challenging and dynamic variation of the traditional push-up exercise.

By engaging multiple muscle groups and providing a full-body workout, they can contribute to strength development, improved flexibility, and enhanced overall fitness.

Remember to maintain proper form, gradually progress in intensity, and listen to your body’s needs. Whether you’re a beginner or an experienced fitness enthusiast, Mike Tyson push-ups can be a valuable addition to your exercise routine.

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Hi, I'm Dave Moffat the founder and Chief Editor of steroidsourcetalk.com and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.