[Music] for nearly a decade Mike Tyson was known as the baddest man on the planet and the most feared fighter of the century this was largely due to his incredible punching power surprising speed and quickness and his reputation for ferocity that had many opponents mentally defeated before ever stepping in the ring and while much of his speed and power was certainly a god-given gift it was improved and refined by the technical prowess of his coach and Mentor KZ deato and an intense commitment to high level physical training and while Tyson employed the use of many
effective exercises one in particular has caught the attention of athletes and Trainers for its uniqueness and its growing reputation as an effective tool for power and strength development this exercise is commonly known as the Mike Tyson push-up though this push-up is actually a variation of the powerful and under implemented rocking push-up a rocking push-up is a push-up that involves the rocking of the body back and forth into and out of the push-up position this rocking Alters the position of the body throughout the range of movement causing increased recruitment of muscles not normally associated with a
push-up including the quads ABS lats hip flexors lower traps and to a lesser degree the glutes and even the hamstrings in the case of the mic tyon variation all this extramuscular recruitment makes the rocking push-up a great conditioning tool and calorie burner and the rocking motion causes momentum to flow into the push-up position so that temporarily the weight experienced is actually greater than the normal percentage of body weight felt during push-ups this increases the loading of the pecs anterior delts and triceps while also adding an explosive element to the push-up as the momentum must be
overcome and redirected much as in plyometric exercises and finally in the Rock back position the body is in a position similar to that of a child's pose in yoga though in this case the knees are off the ground and the muscles are in an active State supporting the weight of the body yet many of the same flexibility and Mobility benefits are seen this position opens up the shoulders and folds the lower body creating a great stretch in the lats low back glutes and quads now the Tyson variation is almost identical to a normal rocking push-up
except the feet are placed firmly against the wall this simple adjustment changes up the movement pattern in some surprising ways the reference the wall creates on the feet allows you to more easily stack the pelvis and ribs in a neutral position along with the extra push through the legs Allowed by the wall this creates a biomechanical situation that is much more similar to standing than that of the traditional rocking push-up this would make an excellent exercise choice for a fighter like Mike Tyson Tyson boxed at the peekaboo boxing stance and was almost always a shorter
fighter meaning that Tyson was almost always fighting out of a semi squatted position and constantly pushing off the ground with his legs as he punched up towards his taller opponents add this to the explosive strength and strength endurance this creates in the upper body and its integrative training of the anterior chain which which is engaged upon impact to harden a punch and it's a nearly perfect push-up option for any competitive fighter to perform this push-up first get in a push-up position with feet flat against the wall elbows at around 45° or less and the hands
around the level of the lower chest or solar plexus next you will push up and back at the same time as the body rocks backwards the hips and knees fold and the arms become outstretched overhead then you will push off the wall with the feet the not so hard as to mess up your form and rock forward back into the push-up position do this in High Reps or in circuits for conditioning calorie burning and strength endurance or in smaller more explosive sets for power strength and speed the most common mistakes are letting the feet peel
away from the wall and losing the wall reference arching the back which causes undue pressure on the spine while also losing the Stacked ribs spine and pelvis or letting the KNE knees and hips rais too far off the ground the knee should actually hover around 2 to 4 in off the ground throughout the entire exercise this can be a surprisingly difficult variation so if you need to lower the difficulty in the beginning you can start by performing this with the knees on the ground or by performing the exercise on an incline the incline shifts more
of the weight to the legs and is often a great option for conditioning and calorie burning workouts as well if you find this fairly easy and wish to increase the difficulty you can perform this on a decline with feet elevated though most people I see do this begin to lose proper form pretty quickly I notice most people tend to do better progressing this with either a weighted variation such as wearing a weighted vest or as a deficit push-up by elevating the hands and feet often with yoga blocks or boxes if you tried this push-up in
the past or you're just trying it now for the first time let us know in the comment section how it went and if you have any further tips for the community if you enjoyed the content be sure to like And subscribe and hit the notification Bell to be notified of future videos good luck with your training and until next time keep moving my friends
