Aztec Push-Up
Explosive push-up variation that builds upper body strength, power, and coordination. Only attempt if you've mastered standard push-ups!
The Aztec Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Aztec Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Aztec Push-Up Variations and Alternatives
How to do the Aztec Push-Up
Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart, arms extended, and your body forming a straight line from your heels to your head.
Lower your body to the ground in a controlled manner, keeping your elbows close to your body.
Explosively push upward from the ground, using your arms to propel your upper body into the air while simultaneously tucking your knees towards your chest.
While in the air, attempt to touch your toes with your hands, extending your arms towards your raised feet.
Land back into the push-up position with your hands first and allow your feet to follow, ensuring you maintain a controlled motion to prevent injury.
Stabilize your body in the push-up position and prepare for the next rep. Ensure that your core is engaged throughout the exercise to maintain proper form.
Repeat the movement for the desired number of reps, ensuring that you maintain form and explosive power with each jump.
This exercise is advanced and requires a high level of upper body strength, plyometric power, and coordination. It should not be attempted until you are comfortable with standard push-ups and have developed the necessary strength and technique to avoid injury.
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Aztec Push-Up FAQs
What muscles does the Aztec Push-Up work?
The Aztec Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Aztec Push-Up?
None. The Aztec Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Aztec Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Aztec Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Aztec Push-Up variations and alternatives?
Similar exercises include the Burpee Push-Up, Bodyweight Explosive Push-Up, Plyo Push-Up and Push-Up 3-Point Hop.
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