Knee Rotational Push-Up Tap
Push-up with a twist! 🔥 Adds core & obliques to a classic. Rotate & tap knee to elbow. Great for strength & stability.
The Knee Rotational Push-Up Tap 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
Knee Rotational Push-Up Tap Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Deep Core (transverse abdominis)
Knee Rotational Push-Up Tap Variations and Alternatives
How to do the Knee Rotational Push-Up Tap
Start in a standard push-up position with your hands slightly wider than shoulder-width apart, feet together, and your body forming a straight line from head to heels.
Lower your body down towards the ground, keeping your elbows close to your sides, until your chest nearly touches the floor.
Push up through your hands to return to the starting position.
As you reach the top of the push-up, shift your weight onto your left hand and rotate your body to the right, lifting your right arm off the ground and bringing your right knee towards your left elbow for a knee tap.
Return to the push-up position and perform another push-up.
After completing the push-up, shift your weight onto your right hand and perform the rotational movement to the left side, this time lifting your left arm and tapping your left knee to your right elbow.
Continue alternating sides with each repetition, completing all the reps for one set.
Ensure that your movement is controlled, and your hips are kept as stable as possible throughout the exercise to maximize engagement of the core muscles. Keep your breathing steady, inhaling as you lower down and exhaling as you push up and rotate.
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Knee Rotational Push-Up Tap FAQs
What muscles does the Knee Rotational Push-Up Tap work?
The Knee Rotational Push-Up Tap 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 Knee Rotational Push-Up Tap?
None. The Knee Rotational Push-Up Tap is a bodyweight exercise, so you can do it anywhere.
Is the Knee Rotational Push-Up Tap 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 Knee Rotational Push-Up Tap go on?
It belongs on push day in a push/pull/legs routine.
What are some Knee Rotational Push-Up Tap variations and alternatives?
Similar exercises include the Chest Tap Push-Up, Grasshopper Push-Up, Alternating 4-Point Core Stability Shoulder-Tap Position and Knee-Tuck Push-Up.
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