Push Up with Rotation: Video Tutorial & Exercise Guide
| Workout | Push Up with Rotation |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders, Chest |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Push Up with Rotation: Video Tutorial & Exercise Guide
Push-Up with Rotation: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands placed slightly wider than shoulder-width apart, and your body in a straight line from head to heels. Engage your core.
- Step 2: Lower your chest towards the ground by bending your elbows, keeping them at about a 45-degree angle. Maintain a strong plank position without letting your hips sag.
- Step 3: Push through your hands to return to the starting plank position. Once you're back at the top, rotate your body to the right side, lifting your right hand off the ground and reaching it towards the ceiling.
- Step 4: Hold the side plank for a moment, keeping your core tight and your body in a straight line from head to heels.
- Step 5: Return to the high plank position and repeat the push-up. After the next push-up, rotate to the left side, lifting your left hand towards the ceiling. Continue alternating sides for the desired number of reps.
Push-Up with Rotation: Overview
The Push-Up with Rotation is a dynamic bodyweight exercise that combines a standard push-up with a rotational movement, engaging both the upper body and core muscles. This movement helps build strength in the chest, shoulders, triceps, and core while improving rotational stability and coordination.
The added rotation challenges your core and balance, making this a great exercise for enhancing full-body strength and stability. It’s ideal for those looking to increase the difficulty of standard push-ups and add a functional element to their workouts.
Push-Up with Rotation: Benefits
Push-Ups with Rotation target multiple muscle groups at once, making it a highly efficient exercise. The push-up portion works your chest, shoulders, and triceps, while the rotation engages your obliques, core, and stabilizer muscles.
This exercise also improves balance and coordination due to the rotational movement. It helps to increase shoulder and core stability, which is crucial for functional strength and injury prevention.
Additionally, Push-Ups with Rotation are great for enhancing flexibility and mobility in the shoulders and thoracic spine. The movement can also be performed anywhere with no equipment, making it a versatile option for any workout routine.
Push-Up with Rotation: Pro Tips & Advanced Techniques
Focus on maintaining a strong plank position throughout the movement. Avoid letting your hips sag or rotating too quickly during the side plank. To increase the difficulty, you can add a dumbbell in your hand for the rotation or perform the push-ups with your feet closer togClaude to challenge your core. Ready to build strength and stability? Let’s get moving with Push-Ups with Rotation!
Push-Up with Rotation: Progression Plan
Beginner
Intermediate
Advanced
Push Up with Rotation: Frequently Asked Questions (FAQs)
What muscles do Push-Ups with Rotation target?
+This exercise primarily targets the chest, shoulders, triceps, and core. The rotation engages the obliques and helps improve shoulder stability.
Can beginners do Push-Ups with Rotation?
+Yes, beginners can modify this exercise by performing the push-up on their knees while maintaining the rotation. Focus on controlled, steady movements to build strength and balance.
How can I make Push-Ups with Rotation more challenging?
+To increase the difficulty, you can add a dumbbell in your rotating hand or perform the movement with your feet closer togClaude for more core activation.
How often should I include Push-Ups with Rotation in my workout?
+You can include this exercise 2-3 times per week as part of your upper body or full-body routine. It pairs well with other core or strength exercises.
What common mistakes should I avoid during this exercise?
+Avoid letting your hips sag or rotating too quickly during the movement. Focus on keeping your body aligned and controlling the transition between push-ups and the side plank.
