Rotating Push-Up
Challenge your core & upper body with rotating push-ups! Build strength and stability in this dynamic variation.
The Rotating 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.
Rotating Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Lower Chest (pectoralis minor)
Rotating Push-Up Variations and Alternatives
How to do the Rotating Push-Up
Starting Position: Begin in a traditional push-up position with your hands slightly wider than shoulder-width apart, and your body in a straight line from your head to your heels.
Lower Your Body: Lower your body towards the ground in a controlled manner by bending your elbows until your chest is just above the floor.
Initial Push-Up: Push through your hands to raise your body back to the starting position.
First Rotation: As you return to the top of the push-up, shift your weight onto your left hand and rotate your body to the left side while raising your right arm towards the ceiling, forming a "T" shape with your arms and torso.
Return to Start and Repeat: Return to the starting push-up position and repeat the push-up and rotation to the right side, lifting your left arm towards the ceiling.
Alternating Rotations: Alternate this rotation after each push-up.
Tips: Keep your core engaged throughout the movement to maintain form and stability. Control the rotation and avoid using momentum. To increase difficulty, add a pause at the top of the rotation. If too challenging, modify the exercise by performing push-ups on your knees and gradually build up strength to perform the full version.
Preparation and Aftercare: Remember to warm up before beginning your workout and to stretch afterwards to prevent injury and improve flexibility.
---
Rotating Push-Up FAQs
What muscles does the Rotating Push-Up work?
The Rotating 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 Rotating Push-Up?
None. The Rotating Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Rotating 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 Rotating Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Rotating Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Chest Rotate Raise, Clock Push-Up and Across-Body Push-Up.
Training calculators
Work out the numbers behind your training before your next session.