Aztec Push Up
Master explosive push-ups, all the way up to the aztec.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
An advanced pushing circuit mixing handstand push-ups, explosive variations and heavy work. A complete hit on the chest, shoulders and triceps for both strength and power.
The circuit (3 rounds)
5 to 6 min between rounds, 40 to 50 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
How to do the aztec push up
The aztec push up is the most spectacular explosive push up in street workout: you push off the floor hard enough to take off, fold your body into a V in mid-air to touch your feet with your hands, then land back in the push-up position.
Execution
- Get into a push-up position, hands slightly wider than your shoulders, core tight.
- Lower your chest close to the floor, then push as hard as you can while driving your hips up.
- In the air, bring hands and feet towards each other, legs straight, and touch your feet.
- Spread hands and feet again and land with slightly bent arms to absorb the impact.
Common mistakes
- Pushing with the arms only: height also comes from the drive of the hips and feet.
- Landing with locked arms: elbows and wrists take the whole shock.
- Trying the move without a base: you first need clean sets of clap push ups.
Progression
Explosive push ups, then clap push ups, chest clap push ups, hip clap push ups, and finally the aztec. Train on a soft surface or a mat, and end the set as soon as the landings get heavy.
Frequently asked questions
What muscles does the aztec push up work?
Chest, shoulders and triceps for the push, and the abs with the hip flexors for the V fold in the air.
How many clap push ups do you need before trying the aztec push up?
A set of 10 clean clap push ups is a good benchmark. Below that, build power with explosive push ups first.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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