Exercise guide
Aztec Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Lower arms
- Shoulders
- Upper arms
- Waist
The Aztec Push Up is an elite plyometric exercise that builds explosive upper-body power and extreme core strength by requiring the athlete to launch their entire body off the ground and touch their toes mid-air.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a standard high plank position with your hands slightly wider than shoulder-width and feet together.
- Engage your core, glutes, and quadriceps to create a rigid line from your head to your heels.
- Position your weight on the balls of your feet and the palms of your hands.
How to do it
- Lower your chest toward the floor in a controlled manner, inhaling deeply as you descend.
- Explosively drive through your palms and toes to launch your entire body upward, exhaling sharply.
- While in the air, quickly pike your hips toward the ceiling and reach back to touch your toes with your hands.
- Rapidly return your hands and feet to the starting position, landing softly with slightly bent elbows to absorb the impact.
Form checklist
- Maintain a rigid core throughout the movement to prevent the lower back from sagging.
- Ensure your chest nearly touches the floor before the explosive drive to maximize power output.
- Land with your hands and feet simultaneously to distribute the impact force evenly.
- Keep your eyes focused slightly ahead of your hands to maintain a neutral cervical spine.
Pro tips
- Focus on 'snapping' into the pike position as fast as possible; the speed of the hip hinge is more important than the height of the jump.
- Visualize pushing the floor away from you with maximum force to create the necessary air time for the toe touch.
Make it harder
- Perform the movement with a weighted vest to increase the power requirement for the launch.
- Transition immediately into the next repetition upon landing to utilize the stretch-shortening cycle.
Frequently asked
- What muscles does the aztec push up work?
- The aztec push up primarily targets the pectorals, serratus anterior, and triceps, and also works the abs, deltoids, forearms, and obliques as secondary muscles.
- What equipment do you need for the aztec push up?
- The aztec push up requires no equipment — just your body weight.
- Is the aztec push up good for beginners?
- The aztec push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.