Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank
The Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Obliques
How to do the Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank
Setup
Place a yoga block or a small elevated surface on the floor. Start in a kneeling push-up position, placing one hand on the floor and the other hand firmly on top of the block.
Movement
Push-Up Phase: Lower your chest toward the floor by bending your elbows, keeping your core braced and your body in a straight line from your head to your knees.
Ascent: Push through both arms to return to the starting position.
Rotation Phase: Once your arms are extended, lift the hand that was on the floor and rotate your entire upper body toward the ceiling, extending that arm vertically, while balancing on the hand placed on the block.
Return: Lower your hand back to the floor, return to the push-up position, and repeat for the desired number of reps on that side before switching.
Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank FAQs
What muscles does the Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank work?
The Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank?
None. The Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Single-Arm Elevated Push-Up to Twist & Side-Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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