Also known as: toe-touch plyo push-up, plyo toe-touch pushup, explosive pike push-up, pike toe-touch pushup

What is Aztec Push Up?

An Aztec Push Up is a plyometric bodyweight push-up where you explosively lift off the ground and touch your toes mid-air. It primarily targets triceps, chest and shoulders while engaging traps and upper back. Difficulty: medium - requires shoulder stability, core strength and safe landing control.

How to Do Aztec Push Up

  1. Setup push-up: Begin in a standard push-up position with hands shoulder-width, core braced and body in a straight line from head to heels.
  2. Lower with control: Descend smoothly toward the ground, elbows at about 45 degrees, keeping tension in the core and avoiding shoulder collapse.
  3. Explode upward: Drive through your palms and triceps to explosively push off the floor, generating enough upward force to clear the hands.
  4. Pike and touch: While airborne, keep legs straight and hinge at the hips to pike and reach down to touch your toes with your fingers.
  5. Land softly: Absorb impact by landing on hands and toes with slightly bent elbows and engaged core; reset your plank before the next rep.

Muscle Groups

Triceps, Chest, Shoulders, Trapezius, Back

Description

Start in the proper position for a standard push-up.

Drop down towards the ground like you would for a standard push-up.

When you reach the bottom of your range of motion, use your arms to push yourself in an explosive motion as high into the air as you can.

While in the air, reach down and touch your toes while keeping your legs straight. (Complete a pike in while in the air.)

Land as softly as you can on your hands and toes back in the push-up position.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Aztec Push Up?

Aztec-style push-ups build explosive upper-body power, increase chest and triceps strength, and improve shoulder stability and core control. They also enhance plyometric conditioning and athletic coordination when practiced with safe progressions and good landing technique.

What common mistakes should I avoid with Aztec Push Ups?

Common errors include flaring elbows, collapsing shoulders, inadequate core bracing, bending the legs mid-air, and landing stiffly. Focus on controlled descent, tight core, correct elbow angle and soft, absorbed landings to reduce injury risk.

How can I progress or regress this exercise?

Regress with incline toe-touch push-ups, regular plyo push-ups, or elevated pike push-ups. Progress by increasing explosive height, adding reps, using a weighted vest, or combining with sprint/resistance drills for advanced plyometric conditioning.