In recent years, the exercise known as “Mike Tyson Push-Ups” has gained a lot of popularity. These push-ups combine the traditional movement with a horizontal shift and knee bend, making them a distinctive variation.

In this article, we’ll break down exactly how to perform this exercise, why it can be both appealing and beneficial, its pros and cons, and whether it’s actually something Mike Tyson himself included in his training—or just a myth.

How to Do Mike Tyson Push-Ups

Start in a standard push-up position, but with the soles of your feet pressed against a wall.

Perform a regular push-up, but as you come back up, bend your knees and shift your hips backward until your glutes are close to your heels.

Return to the starting position to complete one rep.

Key Technique Tips

• Your knees should never touch the ground.
• Your hands should be placed roughly at shoulder height—make sure they’re not too far forward or back.
• Keep the entire sole of your foot in contact with the wall throughout the exercise—don’t lift your heels.
• When you bend your knees and shift your hips back, avoid lifting your hips upward. The movement should be horizontal, not vertical.
• Don’t arch your back at any point.
• Avoid lowering yourself so much that your chest touches the ground. Always leave a small gap of a few centimeters on each rep.
• Once you master the technique, try to perform them as fast as possible.

Benefits of Mike Tyson Push-Ups

These push-ups include some leg involvement, turning the movement into a more full-body exercise.

They slightly increase the activation of the front deltoid (the front part of the shoulder), which is an important muscle for boxers.

They improve shoulder mobility. This movement challenges your shoulders through a wide range of motion, which helps maintain good joint flexibility.

There’s also some additional activation of the abdominal muscles.

It’s a more demanding exercise in terms of cardio and endurance, making it particularly useful for boxers.

Things to Consider When Training with Mike Tyson Push-Ups

The leg work is relatively mild, so it shouldn’t be considered a true leg exercise. Since it involves multiple muscle groups, the intensity is spread out.

If your main goal is to focus on front deltoid development, there may be more effective exercises—like pike push-ups.

If you’re looking to build explosive power for boxing, other alternatives like explosive push-ups or clap push-ups might be more beneficial.

How to Incorporate Mike Tyson Push-Ups into Your Training

This exercise is a great option for anyone looking for a complete workout in a short amount of time. It combines strength, endurance, and cardio, engaging a wide range of muscle groups.

It’s especially relevant for boxers and martial artists due to its strong carryover to these sports. The combination of high-intensity pushing with additional leg and core activation makes it very suitable for that purpose.

A great way to include it in your training would be through EMOM (Every Minute on the Minute) format, where you perform a specific number of reps at the start of each minute. Or try it in an AMRAP (As Many Reps As Possible) format over a set time.

Progressions for Beginners and Advanced Athletes

If you’re a beginner, you can perform the movement with your knees on the ground or your hands elevated on a surface to make it easier.

For more advanced athletes, try placing your feet on an elevated surface and/or using push-up bars or handles to increase your range of motion.

Did Mike Tyson Actually Train with These Push-Ups?

I’ve done some in-depth research on this, and it seems the answer is no. There are no official records—no videos, interviews, or statements—confirming that Mike Tyson used this exercise in his training. Neither his coaches nor close associates have ever mentioned it.

The only "evidence" comes from a forum user on a thread titled “The ‘Mike Tyson push-up’? The hell?” on BoxingForum24 (2022). The user, channy, claimed to have seen the push-up in a short ITV clip before a fight in 1985–86 (possibly against Berbick), and said he had it on VHS. However, he couldn’t provide any proof, so it remains anecdotal.

It appears that the name originated in prison workout culture. A rumor circulated that Tyson used this exercise while in prison, and it later gained popularity through YouTube channels like “That’s Good Money,” where challenges using this movement went viral.

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By Yerai Alonso