Tyson push-ups

Step 1. Starting Position

Step 2. • Feet: Place the soles of your feet flat against a vertical wall, with your toes or balls of your feet on the floor.

Step 3. • Hands: Position your hands on the floor shoulder-width apart, directly under your lower chest or solar plexus.

Step 4. • Body: Keep your core tight, glutes squeezed, and head in a neutral position. Your knees should hover a few inches above the floor without touching it.

Step 5. Movement Pattern

Step 6. - Lower Down: Flex your elbows (tucked around 45 degrees) to lower your chest toward the floor, stopping just a few centimeters short of touching the ground.

Step 7. - Rock Back: As you press upward through your arms, push your hips backward and bend your knees, rocking your weight toward your heels while keeping your shins nearly parallel to the floor.

Step 8. - Drive Forward: Explode forward from your lower-body/crouched position, shifting your weight back into the starting push-up plank stance to complete the repetition.

Step 9. Key Tips for Proper Form

Step 10. • Keep Knees Low: Do not let your knees or hips pike high up in the air; keep the motion low and horizontal.

Step 11. • Maintain Wall Contact: Keep the soles of your feet pressed against the wall so you don't lose your leverage.

Step 12. • Engage the Core: Avoid arching your lower back by tilting your pelvis backward and bracing your abs.