Kneeling Rotational Push-Up
Strengthen your core and chest with this dynamic push-up! Add a rotational twist for a full-body burn.
The Kneeling Rotational Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Rotational Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Kneeling Rotational Push-Up Variations and Alternatives
How to do the Kneeling Rotational Push-Up
Start in a kneeling position and place your hands flat on the ground slightly wider than shoulder-width apart.
Extend your elbows and raise your body up so that you create a straight line from your knees to your shoulders.
Begin the push-up by lowering your chest toward the floor, keeping your elbows slightly tucked in toward your body.
Push up back to the starting position.
As you reach the top, shift your weight to one hand and rotate your body in the opposite direction, extending your free arm towards the ceiling.
Rotate your torso and hips as one unit while keeping your core tight and maintaining balance.
Return to the starting position and repeat the push-up, followed by a rotation to the opposite side.
Alternate the rotational movements after each push-up repetition.
For best results, focus on maintaining proper form throughout the exercise, engaging your core muscles and controlling the movement during both the push-up and rotational phases. Adjust the number of repetitions and sets according to your fitness level.
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Kneeling Rotational Push-Up FAQs
What muscles does the Kneeling Rotational Push-Up work?
The Kneeling Rotational Push-Up mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Rotational Push-Up?
None. The Kneeling Rotational Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Rotational Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Rotational Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Rotational Push-Up variations and alternatives?
Similar exercises include the Bodyweight Kneeling Push-Up Row, Kneeling Explosive Push-Up, Chest & Knee Push-Up Pullback and Knee-Tuck Push-Up.
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