Bodyweight Aztec Push Up

Instructions for proper form

Start in a prone position with your hands placed slightly wider than shoulder-width apart and feet together. Lower your body into a push-up position, keeping your body straight from head to heels. As you push up, simultaneously explode off the ground, lifting your hands and bringing your knees towards your chest before landing back in the push-up position. Ensure your core is engaged to maintain stability and a straight line from head to heels throughout the movement.

Common mistakes to avoid

Avoid sagging your hips or raising your buttocks during the push-up. Don’t let your elbows flare out excessively or allow your head to drop down. Ensure landing softly to prevent stress on the wrist and shoulders.

Benefits

Specific benefits of the exercise

The Bodyweight Aztec Push Up increases overall upper body strength, particularly targeting the pectoralis major and triceps while also engaging the core and stabilizing muscles. Additionally, it improves explosiveness and coordination.

Expected results and timeframe

With consistent practice, you can expect enhanced upper body strength and muscle definition in 4-6 weeks. Improved explosive power may also be evident within the same timeframe..

Who this exercise is best for

This exercise is ideal for advanced fitness enthusiasts, athletes looking to improve explosive strength, and those who have a solid grasp of traditional push-ups and other plyometric movements.

Scientific studies supporting its effectiveness

Research indicates that plyometric exercises, like the Bodyweight Aztec Push Up, can enhance muscle power and strength effectively by recruiting fast-twitch muscle fibers (Journal of Strength and Conditioning Research). Additional studies show that explosive upper body movements can improve athletic performance in sports requiring upper body power.

Variations

Beginner modifications

For those starting out, substitute the Aztec Push Up with a standard push-up or a knee push-up to build foundational strength before progressing to the explosive movement.

Advanced progressions

Once proficient, you can progress to single-arm Aztec Push Ups, or incorporate a medicine ball to further challenge your stability and strength.

Integrations

Complementary exercises

Incorporate bench press, tricep dips, or plyometric push-ups to target similar muscle groups and develop upper body explosiveness.

Super set recommendations

Perform a set of Bodyweight Aztec Push Ups immediately followed by a set of bench dips or medicine ball throws for a super-set that targets the chest and triceps effectively.

Sample workout routines

Integrate into a routine: Start with 5-10 reps of Bodyweight Aztec Push Ups, followed by a 30-second rest. Alternate with pull-ups and finish with plank holds to engage the core.

Exercise combinations

Combine Bodyweight Aztec Push Ups with squat jumps and burpees for a high-intensity interval training workout focused on explosiveness and endurance.

Best time to do this exercise in your workout

Best performed towards the end of an upper body workout or during a high-intensity section of your training session when muscle fatigue is optimal for explosive movements.