Rotational Push-Up
Push up with a twist! Targets your chest, shoulders, core, and obliques. A full body workout!
The 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.
Rotational Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Rotational Push-Up Variations and Alternatives
How to do the Rotational Push-Up
Start in a standard push-up position with hands slightly wider than shoulder-width apart and feet together. Your body should form a straight line from your heels to your head.
Lower your body toward the floor by bending your elbows while keeping your core tight and back straight.
Push back up to the starting position, straightening your arms.
As you reach the top of the push-up, shift your weight to one side and rotate your body, extending the opposite arm towards the ceiling. Your feet will pivot, and your body should form a T shape.
Return to the starting push-up position and perform another push-up.
After the next push-up, rotate to the opposite side, extending your other arm towards the ceiling.
Continue to alternate the rotational push-up on each side for the desired number of repetitions and sets.
Ensure to keep your movements controlled and core engaged throughout the exercise. This will help in maintaining balance during the rotations and increasing the activation of core muscles.
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Rotational Push-Up FAQs
What muscles does the Rotational Push-Up work?
The 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 Rotational Push-Up?
None. The Rotational Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the 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 Rotational Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Rotational Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Chest Rotate Raise, Chest Tap Push-Up and Across-Body Push-Up.
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