Push & Rotate
Torso twist & push! Boost upper body strength and mobility. Simple, effective, and you can do it anywhere.
The Push & Rotate is a compound exercise that mainly works the chest and core, with help from the back. No equipment needed: it uses just your bodyweight.
Push & Rotate Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Obliques
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Push & Rotate Variations and Alternatives
How to do the Push & Rotate
Step 1: Stand with your feet shoulder-width apart and your arms crossed in front of you, hands resting on the opposite shoulders.
Step 2: Uncross your arms quickly and push them out straight in front of you while simultaneously rotating your torso to the right.
Step 3: Your arms should be fully extended, parallel with each other, and perpendicular to your torso at the end of the rotation.
Step 4: Rotate your torso back to the center, returning your arms to the crossed position on your shoulders.
Step 5: Repeat the movement, this time rotating your torso to the left.
Step 6: Alternate the rotation side with each repetition.
Make sure to keep your core engaged and your movements controlled. Adjust the speed and intensity of your rotations according to your fitness level and goals. This exercise can help improve upper body strength and enhance thoracic mobility. It's important to maintain good posture throughout the exercise.
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Push & Rotate FAQs
What muscles does the Push & Rotate work?
The Push & Rotate mainly works the chest and core, with help from the back. The main muscles are the pectoralis major and obliques.
What equipment do you need for the Push & Rotate?
None. The Push & Rotate is a bodyweight exercise, so you can do it anywhere.
Is the Push & Rotate 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 Push & Rotate go on?
It belongs on push day in a push/pull/legs routine.
What are some Push & Rotate variations and alternatives?
Similar exercises include the Chest Rotate Raise, Criss-Cross Arm Outer Rotation, Arm Front-Back Rotation and Full Arm Rotation.
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