Rotation push up

The rotation push-up combines a push-up with a turn into a side-plank position. The pressing phase works the chest, front shoulders and triceps. The rotation and side support add a challenge for the obliques and the muscles that stabilise the supporting shoulder.

Chest Core Obliques Shoulders Strength Training

Execution

1
Start in a high plank with your hands around shoulder-width apart and your feet the same width or slightly wider.
2
Keep your neck aligned with your trunk and look at the floor slightly ahead.
3
Bend your elbows to lower your chest under control, stopping just above the floor.
4
Press back up until your arms are almost straight.
5
Shift onto your right hand and rotate your trunk to the left. Allow your feet to pivot with the movement.
6
Raise your left arm towards the ceiling. Keep your hips lifted and your neck in line with your torso.
7
Return to the high plank with control.
8
Repeat the push-up, then rotate to the right and raise your right arm.

Muscles worked

Pectoralis major, anterior deltoids and triceps.
Obliques and other abdominal muscles.
Serratus anterior and rotator cuff.
Back, gluteal and leg muscles that maintain body alignment.

Technique

During the push-up, maintain a straight line through your trunk and legs. The chest and shoulders bring the upper arms forward while the triceps straighten the elbows.

During the turn, move your trunk and hips together. In the side-plank position, avoid letting the underside of the waist sag. The supporting shoulder must remain controlled as your weight shifts onto one arm. Move smoothly rather than throwing the raised arm backwards.