Push-Up Rotation
Push-Up Rotation: Push, rotate & repeat! This challenging exercise builds strength & improves mobility. Level up your fitness today!
The Push-Up Rotation is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Push-Up Rotation Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Push-Up Rotation Variations and Alternatives
How to do the Push-Up Rotation
Starting Position: Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
First Movement: Brace your core and lower your body towards the ground, keeping your elbows close to your sides, until your chest nearly touches the floor.
Push and Rotate: Push back up to the starting position. As you reach full extension, shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling until you form a T shape.
Hold and Return: Hold the T position for a brief pause, then return to the starting push-up position.
Repeat on Other Side: Perform another push-up and then rotate and lift your left arm towards the ceiling to form a T shape on the opposite side.
Continue Alternating: Continue alternating sides with each rep until you complete the set.
Maintain Form: Ensure to maintain proper form and control throughout the movements to avoid any injury and to maximize the benefits of the exercise.
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Push-Up Rotation FAQs
What muscles does the Push-Up Rotation work?
The Push-Up Rotation 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 Push-Up Rotation?
None. The Push-Up Rotation is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up Rotation 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-Up Rotation go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up Rotation variations and alternatives?
Similar exercises include the Chest Rotate Raise, Dumbbell Reverse Push-Up, Kneeling Rotational Push-Up and Alternating Archer Push-Up.
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