Are you looking for a challenging exercise that targets multiple muscle groups at once? Look no further than the Aztec pushup. This variation on the traditional pushup is named after the ancient Aztec warriors who used it as part of their training regimen.
The Aztec pushup involves lowering your body to the ground and then raising your hips up towards the ceiling while keeping your arms straight. This movement engages your core, shoulders, chest, and triceps all at once. It’s a difficult exercise, but with practice, anyone can master it.
Key Takeaways
- The Aztec pushup is a challenging exercise that targets multiple muscle groups at once.
- This variation on the traditional pushup is named after the ancient Aztec warriors who used it as part of their training regimen.
- The Aztec pushup engages your core, shoulders, chest, and triceps all at once.
Understanding the Aztec Pushup
If you’re looking to add a challenging and effective exercise to your routine, the Aztec pushup is worth considering. This pushup variation is a full-body exercise that targets your chest, arms, shoulders, core, and legs. It’s a great way to build strength, improve your posture, and enhance your overall fitness level.
To perform an Aztec pushup, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body to the ground, keeping your elbows close to your sides. When your chest is just above the ground, lift your hands off the ground, and push your upper body back up into the plank position. Then, lift your hips up and back, forming an inverted V position with your body. Return to the plank position and repeat.
The Aztec pushup is challenging, so it’s important to start slowly and focus on proper form. Here are some tips to help you perform the exercise correctly:
- Keep your core engaged throughout the exercise to prevent your hips from sagging or lifting too high.
- Keep your elbows close to your sides as you lower your body to the ground.
- Lift your hands off the ground as you push your upper body back up into the plank position.
- Keep your shoulders away from your ears and your neck in a neutral position.
- Breathe deeply and steadily throughout the exercise.
Incorporating Aztec pushups into your workout routine can help you build strength and improve your overall fitness level. Whether you’re a beginner or an experienced athlete, this challenging exercise is a great way to take your training to the next level.
Muscle Groups Targeted
The Aztec pushup is a challenging variation of the traditional pushup that targets multiple muscle groups. Here are the main muscle groups targeted by this exercise:
Upper Body Muscles
The Aztec pushup is primarily an upper body exercise that targets the chest, shoulders, triceps, and back muscles. It engages the pec muscles, which are responsible for pushing movements and the deltoids, which are the muscles responsible for shoulder movement. The triceps muscles, located at the back of the upper arm, are also activated during this exercise, helping to strengthen and tone the arms.
Core Muscles
In addition to the upper body muscles, the Aztec pushup also targets the core muscles, including the abs and obliques. This exercise requires a lot of core stability to maintain proper form throughout the movement. The abs, located in the front of the torso, and the obliques, located on the sides of the torso, are activated during the pushup, helping to improve core strength and stability.
Overall, the Aztec pushup is an effective exercise for targeting multiple muscle groups in the upper body and core. By incorporating this exercise into your workout routine, you can improve your strength, endurance, and overall fitness level.
Benefits of Aztec Pushups
Aztec pushups are a great exercise that can help you achieve various benefits. Here are some of the benefits of doing Aztec pushups:
Improved Strength and Fitness
Aztec pushups are an effective way to build strength and improve fitness levels. They work multiple muscle groups, including the chest, shoulders, triceps, and core. This exercise can help you gain upper body strength, which is essential for performing daily activities and sports.
Increased Power and Endurance
Aztec pushups are also great for increasing power and endurance. This exercise requires you to push yourself off the ground explosively, which can help you build explosive power. Additionally, the continuous movement of this exercise can help improve your cardiovascular endurance.
Improved Range of Motion and Agility
Aztec pushups require you to move your body in a dynamic and fluid motion. This can help improve your range of motion and agility. This exercise can also help you improve your body control and coordination.
Enhanced Core Strength and Flexibility
Aztec pushups require a lot of core strength to perform correctly. This exercise can help you develop a strong and stable core, which is essential for maintaining good posture and preventing back pain. Additionally, the dynamic movement of this exercise can help improve your flexibility.
Overall Health Benefits
Aztec pushups can provide various health benefits, such as reducing the risk of chronic diseases, improving bone density, and boosting your mood. This exercise can also help you burn calories and lose weight.
In conclusion, Aztec pushups are a great exercise that can help you achieve various benefits, such as improved strength, power, endurance, range of motion, agility, core strength, flexibility, and overall health.
Proper Aztec Pushup Form
Starting Position
To perform an Aztec pushup, start in a plank position with your hands and toes on the ground. Your hands should be shoulder-width apart and your fingers pointing forward. Keep your legs straight and your body in a straight line from your head to your heels. Engage your core and glutes to maintain proper position.
Execution
Lower your body toward the ground by bending your elbows and keeping them close to your sides. As you lower yourself, shift your weight forward and bring your chest toward the ground. At the bottom of the movement, your chest should be just above the ground.
Next, push yourself back up to the starting position by straightening your arms and shifting your weight back. As you push yourself up, raise your hips and bring your head and chest up toward the ceiling. This is the “Aztec” part of the pushup.
Repeat the movement for the desired number of repetitions.
Common Mistakes
One common mistake when performing Aztec pushups is letting your hips sag or rise too high. This can put unnecessary strain on your lower back and take away from the effectiveness of the exercise. Make sure to keep your body in a straight line from head to heels throughout the movement.
Another mistake is letting your elbows flare out to the sides. This can also put strain on your shoulders and decrease the effectiveness of the exercise. Keep your elbows close to your sides as you lower yourself toward the ground.
Finally, avoid rushing through the movement or using momentum to push yourself up. This can take away from the challenge of the exercise and increase the risk of injury. Focus on using proper form and control throughout the movement.
Aztec Pushup Progressions
If you want to improve your upper body strength, the Aztec pushup is a great exercise to add to your routine. However, it can be a challenging movement to master. That’s why it’s important to start with the right progression for your fitness level.
Here are some Aztec pushup progressions to help you work your way up to the full movement:
Standard Pushup
Before attempting the Aztec pushup, make sure you have mastered the standard pushup. This exercise will help you build the foundational strength and stability needed for the Aztec pushup.
90-Degree Pushup
The 90-degree pushup is a great progression from the standard pushup. Start in a pushup position, then lower your body until your elbows are at a 90-degree angle. Hold this position for a few seconds, then push back up to the starting position.
Superman Pushup
The Superman pushup is another great progression for the Aztec pushup. Start in a pushup position, then lift your arms and legs off the ground simultaneously. Hold this position for a few seconds, then lower back down to the starting position.
Planche Pushup
The Planche pushup is a more advanced progression for the Aztec pushup. Start in a pushup position, then shift your weight forward until your feet are off the ground. Hold this position for a few seconds, then push back up to the starting position.
Military Pushup
The Military pushup is a great way to build upper body strength and endurance. Start in a pushup position, then lower your body until your chest touches the ground. Push back up to the starting position, making sure to keep your core tight and your elbows close to your body.
Hindu Pushups
Hindu pushups are a great way to improve your flexibility and mobility. Start in a downward dog position, then lower your body until your head is close to the ground. Push back up to the starting position, then lift your hips up into a downward dog position.
By starting with these progressions and gradually working your way up to the full Aztec pushup, you’ll be able to build the strength and stability needed to perform this challenging exercise. Remember to always listen to your body and never push yourself beyond your limits.
Incorporating Aztec Pushups into Your Routine
If you’re looking to add some variety to your workout routine, Aztec pushups are a great exercise to try. This unique variation of the standard pushup works your chest, shoulders, and triceps while also engaging your core and improving your balance.
To incorporate Aztec pushups into your routine, you can try the following:
- Warm-up: Before starting any workout, it’s important to warm up your muscles to prevent injury. You can do some light cardio or dynamic stretching to get your heart rate up and your muscles ready for action.
- Start with the basics: If you’re new to Aztec pushups, start with the basic version. Begin in a standard pushup position with your hands shoulder-width apart and your feet together. Lower your body down to the ground, then push yourself back up. When you reach the top of the pushup, lift one hand off the ground and rotate your body to the side, extending your arm towards the ceiling. Return to the starting position and repeat on the other side.
- Increase difficulty: Once you’ve mastered the basic Aztec pushup, you can try adding some variations to make it more challenging. For example, you can try doing a clap pushup before rotating to the side, or you can add a jump at the end of each rep.
- Incorporate into your routine: Aztec pushups can be a great addition to your upper body workout routine. Try doing 3 sets of 10 reps, or incorporate them into a circuit with other exercises like pullups and dips.
Remember to listen to your body and take breaks as needed. With consistent practice, you’ll be able to master the Aztec pushup and take your workout to the next level.
Challenges and Alternatives
Performing Aztec pushups can be challenging, especially if you are new to this exercise. Here are some of the common challenges you may face when doing Aztec pushups:
- Lack of strength: Aztec pushups require a lot of upper body strength, especially in the shoulders, chest, and triceps. If you are not used to doing pushups, you may find it difficult to perform this exercise.
- Impeccable balance: Aztec pushups require a lot of balance and stability, as you will be lifting one arm and one leg off the ground while holding the other arm and leg in a plank position. This can be challenging for those who have poor balance or stability.
- Hardest type of push-up: Aztec pushups are considered one of the hardest types of push-ups due to their complexity and the strength required to perform them. It may take some time to build up the strength and ability to perform this exercise.
If you find Aztec pushups too challenging, there are some alternatives you can try:
- Regular pushups: Regular pushups are a great alternative to Aztec pushups, especially if you are new to pushups. They work the same muscle groups but are less complex and easier to perform.
- Knee pushups: Knee pushups are another great alternative for those who are new to pushups or have limited upper body strength. They are easier to perform than regular pushups and can help you build up strength over time.
- Elevated pushups: Elevated pushups are a good alternative for those who want to challenge themselves but are not ready for Aztec pushups. By placing your hands on an elevated surface, such as a bench or step, you can increase the difficulty of the exercise.
Overall, Aztec pushups are a challenging exercise that requires strength, balance, and stability. If you find them too difficult, there are alternatives you can try to build up your strength and ability to perform this exercise.
Safety and Precautions
When performing Aztec pushups, it is important to keep in mind some safety tips to avoid any injuries. Here are some precautions you should take:
Stable Core
Maintaining a stable core is crucial when performing Aztec pushups. It helps to prevent any injuries to your lower back and ensures that you are engaging the correct muscles. To achieve a stable core, you should engage your abs and glutes throughout the entire exercise. This will help you maintain proper form and avoid any unnecessary strain on your lower back.
Coordination
Aztec pushups require coordination between your upper and lower body. To perform the exercise correctly, you need to coordinate the movement of your arms and legs. It is important to keep your movements controlled and avoid any sudden jerks or twists. This will help you avoid any injuries and ensure that you are engaging the correct muscles.
Other Precautions
Here are some other precautions you should take when performing Aztec pushups:
- Warm up before starting the exercise to prevent any muscle strain or injury.
- Start with a few repetitions and gradually increase the number as you get comfortable with the exercise.
- Avoid performing the exercise on a hard surface as it can put unnecessary strain on your wrists and knees.
- If you have any pre-existing injuries or medical conditions, consult with your doctor before attempting the exercise.
By following these safety tips, you can perform Aztec pushups safely and effectively. Remember to always listen to your body and stop if you feel any pain or discomfort.
Frequently Asked Questions
What are the benefits of push-up variations?
Push-up variations are great for building upper body strength, increasing endurance, and improving overall fitness. They also help to engage different muscle groups, which can help to prevent imbalances and injuries.
Which push-up variation is the hardest?
The hardest push-up variation is subjective and can vary depending on your fitness level and experience. However, the planche push-up is considered one of the most challenging variations, as it requires a high level of strength, balance, and control.
What is the record for most push-ups without a break?
The current Guinness World Record for most push-ups without a break is 10,507, set by Minoru Yoshida of Japan in 1980. However, it’s important to note that attempting to break this record can be dangerous and should only be done under the supervision of a trained professional.
Did the Aztecs use push-ups in their training?
There is no evidence to suggest that the Aztecs specifically used push-ups in their training. However, physical fitness was an important aspect of Aztec culture, and they likely engaged in a variety of exercises to maintain strength and endurance.
How do you do a 90 degree push-up?
To perform a 90 degree push-up, start in a traditional push-up position with your hands shoulder-width apart and your feet hip-width apart. Lower your body until your elbows are at a 90 degree angle, and then push back up to the starting position.
What is a planche push-up?
A planche push-up is a push-up variation that requires you to balance your body weight on your hands while keeping your feet off the ground. This variation requires a high level of strength, balance, and control, and is considered one of the most challenging push-up variations.