If you ask someone in the fitness world the hardest push ups they have ever done, they will probably mention the Aztec push up. And, there is a good reason for that. These push ups are positively brutal plyometric exercises that will push your strength, speed and agility to the utmost limit.
As it is, the exercise is not a joke and should therefore be performed with a high level of physical fitness and most of all a desire for challenge. The desire for a challenge here is emphasized because even if you are a push up guru, chances are, you might struggle for a little while with the Aztec push ups.
TIPS ON HOW TO DO AZTEC PUSH UPS
Remember to warm up before doing this kind of explosive exercise
Consider doing it on a padded surface to help in preventing injuries
If you can’t complete one full set, consider leaving out the touching feet part first.
Do this push up as fast as you can.
To prevent yourself from falling, move your hands quickly.
HOW TO DO AZTEC PUSH UP PROPERLY
Start in the proper position for the standard push up. Drop down on the ground just like you would in the standard push up.
When you reach at the bottom of your range motion, use your hands to push yourself in an explosive motion as high into the air as you can.
While still in the air, shift quickly to reach your toes while keeping your legs straight. Try to do all these before you land back on the ground.
Land back on the ground as softly as you can, with your feet and hands in the initial standard push up position.
AZTEC PUSH UP AS A PLYOMETRIC
First and foremost, the Aztec is a type of push up that is similar to ones like clapping push up, however, it is slightly more demanding.
Clapping push ups here may be considered as a prerequisite to the Aztec push ups.
If you are not able to do at least ten clapping push ups, then you will have an extremely hard time cracking the Aztec push up.
When it comes to plyometrics, commonly referred to as jump trainings or plyos, they are specific exercises that employ explosive, quick movements to in order to train power.
The point of Aztec push up is to train a muscle to have the ability to rapidly move between a contraction and an expansion. This makes it so common among athletes like sprinters, high jumpers and martial artists.
WHAT MUSCLES DO THE AZTEC PUSH UP WORK?
The Aztec push up is a calisthenics, a cardiovascular, plyometric exercise that targets your chests and to a lesser degree also targets your abs, triceps and shoulders.
The primary body parts that are targeted by the Aztec push ups include: Chest, shoulders, and core (abdominal muscle)
The secondary ones targeted by the move include Biceps and triceps.
BENEFITS OF DOING AZTEC PUSH UP
The following are the benefits associated with performing Aztec push ups
INCREASES YOUR BODY STRENGTH
The Aztec push up is the type of exercise that requires you to have maximum strength in order to perform it. Doing this routinely will help to boost your overall body strength.
INCREASES YOUR CORE STRENGTH
The core being among the primary muscles targeted by the Aztec push ups, stands to benefit immensely. The push ups will help in decreasing the fat around your core, hence increasing its strength.
INCREASES YOUR BODY AGILITY
As mentioned earlier, body agility is among the many things that stand to increase courtesy of the Aztec push up.
To increase the agility of your body, you will need to work on your strength and speed, which is what will happen if you perform the Aztec push up.
HELPS TO SHED OFF EXTRA FAT
The calorie- burning ability of this exercise is too good to be true. It will generally work your body to burn the extra fats.
INCREASES YOUR OVERALL PERFORMANCE
As mentioned a number of times, performing the Aztec push up is not easy.
As so, if you find yourself able to perform 10- 20 of it without any mistake or strain, you have surely achieved a golden badge in push ups and general body work out.
ALTERNATIVES TO ATEC PUSH UP
The following alternatives have been arranged in order of ascending difficulty in performance. If you are a beginner, you may want to follow these alternatives as they appear to prepare you for the giant in the room.
THE EXPLOSIVE PUSH UP
As easy as it may sound, it is a very simple alternative, but one which is the foundation of all these other variations.
If you can do a normal push up, then you can also certainly perform the explosive push up.
It is majorly similar to the normal push up. The only difference is that in explosive push up, you will propel yourself upwards at the end of the ascending part.
THE CLAPPING PUSH UP
This is probably the most common of the explosives. As the name suggests, it involves clapping your hands after explosively pushing yourself up and coming down without kissing the floor.
THE EXPLOSIVE X PUSH UP
This alternative should be easy if you manage to do the clapping push up. They don’t really require any extra power compared to the clapping push up.
THE KNEE TOUCH PUSH UP
Inasmuch as it is less explosive, it requires more coordination and stability.
You are required to separate one arm and the opposite leg from the floor and touch your knee while you are at your highest point.
COMMON AZTEC PUSH UP MISTAKES TO AVOID
Most people take this exercise lightly which causes them to land directly on the ground.
Performing the push ups without warm up, which will cause severe cramps.
Not following progression if you are a beginner, which leads to injuries and discouragement.
It is impossible to directly do the Aztec push up if you are a beginner. Consider the beginners’ progression of doing the push ups and with time you will be there.