Mike Tyson Push-Ups: How Does the Legendary Boxer’s Exercise Work and What Are Its Benefits?
July 16, 2024, 12:15 Moscow time
They involve several muscle groups at once.
coach
“Mike Tyson combined incredible physical qualities: power, speed and coordination. He developed these abilities through hard work and competent training. Cus D’Amato and Kevin Rooney developed the Iron Mike training plan, which consisted mainly of boxing-specific exercises, sparring and strength training. Mike used many bodyweight elements in his training. One of them is push-ups against a wall, which later became known as “Mike Tyson push-ups.”
What we will tell you about:
What muscles work?
Mike Tyson’s push-ups are a core exercise that works multiple joints and muscle groups at the same time. The exercise works:
pectoral muscles; triceps; anterior head of the deltoid muscles; abdominal muscles;
Mike Tyson
Photo: Joe Scarnici/Getty Images
Benefits of exercise
Development of impact force. Through this exercise we develop the ability to send a force impulse from our feet to our hands, which makes our punch stronger. With regular practice, you can begin to feel the ability to transfer strength from your legs to your arms, which is a key aspect of increasing the efficiency of your punches.
Improved coordination of movements. Repeated transfer of body weight from hands to feet and vice versa develops the ability to move, balance and control the body. This improves the brain-muscle connection and the functioning of different parts of the body.
Gain muscle and increase strength. The exercise helps to strengthen the muscles and strength of the upper body: the pectoralis major muscle, the triceps brachii muscle and the anterior head of the deltoid muscle. In addition, these push-ups help to strengthen the stabilizing muscles of the torso.
Stay healthy. According to research, regular exercise has a positive effect on a person’s psychological state and physical health. 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 heart attack or stroke than people who do less than 10 push-ups.
Strengthening the joints. Research shows that moderate exercise with proper form helps improve joint health. Shoulders and elbows become more mobile and receive more nutrients.
Benefits for the back. Adopting the child’s position has a positive effect on the back muscles, improves flexibility and helps reduce muscle tension.
Read about an unusual type of pull-ups here:
Rocky pull-ups. How to correctly perform the legendary boxer’s exercise?
Mike Tyson’s Push-Up Technique
Go to the wall and stand with your back to it. Then, assume a lying 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 at shoulder height and your body straight. Direct your gaze to the floor, keeping your neck straight throughout the exercise. Next, give the body a more stable and rigid position. To do this, lower your shoulder blades and bring them together. Slightly bend your lower back and slightly tense your abdominal muscles. As you inhale, slowly and gently lower your body, bending your elbows at a right angle. Hold in the lowest position for a second. As you exhale, push yourself up, stretching your arms at the elbows. Then, gently move your pelvis back and lower your buttocks to your heels to adopt the yoga “child’s pose.”
Perform three to four sets of 10 repetitions. Pause for 60 to 90 seconds between sets to allow your muscles to recover.
Mike Tyson’s Advanced Push-Ups
Mike Tyson narrow arm push-ups
Go to the wall and stand with your back to it. Then lie down so that your feet rest against the wall. This way we will transfer some of the load from the toes to the feet, making the exercise more difficult. Place your hands narrower than shoulder-width apart under your chest so that the fingers of your palms touch. Direct your gaze to the floor, keeping your neck straight throughout the exercise. Next, give your body a more stable and rigid position. To do this, lower your shoulder blades and bring them together. Slightly bend your lower back and slightly tense your abdominal muscles. As you inhale, slowly and gently lower your body, bending your elbows at a right angle. Lock in the bottom position for a second. As you exhale, push yourself up, stretching your arms at the elbows. Then gently shift your pelvis back and lower your buttocks to your heels to adopt the yoga “child’s pose.”
Perform three to four sets of 10 repetitions. Pause for 60 to 90 seconds between sets to allow your muscles to recover.
Mike Tyson wide arm push-ups
Go to the wall and stand with your back to it. Then, assume a lying 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 wider than your shoulders so that the fingers point at an angle upwards. The body is straight, direct your gaze to the floor, keeping the neck straight throughout the exercise. Next, give the body a more stable and rigid position. To do this, lower the shoulder blades and bring them together. We slightly bend the lower back and slightly tense the abdominal muscles. As you inhale, slowly and gently lower the body, bending the elbows at a right angle. Lock in the lower position for a second. As you exhale, push yourself up, stretching your arms at the elbows. Then, gently move your pelvis back and lower your buttocks to your heels to adopt the yoga “child’s pose”.
Perform three to four sets of 10 repetitions. Pause for 60 to 90 seconds between sets to allow your muscles to recover.
Mike Tyson’s explosive push-ups
Go to the wall and stand with your back to it. Then lie down 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 at shoulder height and your body straight. Direct your gaze to the floor, keeping your neck straight throughout the exercise. Next, give the body a more stable and rigid position. To do this, lower your shoulder blades and bring them together. We slightly bend the lower back and slightly tense the abdominal muscles. While inhaling, lower your body under control, bending your elbows at a right angle, while exhaling, with a powerful movement, push yourself up so that your palms face each other. The hands are lifted off the floor, pushing the pelvis back to adopt the “child pose” of yoga. During push-ups, land with your arms slightly bent.
Perform three to four sets of 10 repetitions. Pause for 60 to 90 seconds between sets to allow your muscles to recover.
Contraindications
Before starting physical exercise, we recommend visiting a doctor to check your health status for possible contraindications to exercise. If you have them, then you should temporarily limit physical activity. Contraindications include:
The presence of severe, acute pain in the joints of the upper and lower parts of the body. Exacerbation of problems in the spine: cervical, thoracic and lumbar regions. Increased body temperature, infections and exacerbation of chronic diseases. system.
Follow the link to read about the famous bodybuilder’s workout:
Exercise for pumping triceps from an American bodybuilder. Learning to do the Tate press
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