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Push-up Rotation

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps

Equipment:

Bodyweight

Difficulty:

Beginner

Push-up Rotation Overview

The Push-up rotation workout primarily engages the chest muscles through bodyweight exercises.

While also activating secondary muscles, the focus remains on the chest for an effective workout.

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Push-up Rotation Instructions

  1. Start in a high plank position with your hands shoulder-width apart and your body in a straight line.
  2. Lower your body towards the ground by bending your elbows, keeping them close to your body.
  3. Push yourself back up to the starting position by straightening your arms.
  4. Rotate your body to the left side, lifting your left arm towards the ceiling and keeping your right arm straight.
  5. Return to the starting position and repeat the rotation to the right side, lifting your right arm towards the ceiling and keeping your left arm straight.

Push-up Rotation Tips

  1. Start with proper hand placement: Position your hands just slightly wider than shoulder-width apart, fingers pointing forward or slightly outward. This engages your chest muscles more effectively.
  2. Maintain a strong core: Keep your abs and glutes engaged throughout the exercise. This helps stabilize your body and prevents your hips from sagging.
  3. Focus on a slow and controlled movement: Lower your body down slowly, feeling the stretch in your chest muscles. Avoid rushing through the exercise to ensure proper form and maximum engagement.
  4. Keep your elbows tucked in: As you lower your body, make sure your elbows are close to your sides. This places more emphasis on your chest muscles and reduces strain on your shoulders.
  5. Rotate your body at the top: As you push your body back up, rotate your torso to one side, extending your arm towards the ceiling. This engages your chest muscles further and adds an extra challenge to the exercise.
  6. Alternate sides: After each rotation, switch to the other side. This ensures balanced development of your chest muscles and adds variety to your workout.
  7. Listen to your body: If you feel any pain or discomfort, modify the exercise by performing it on your knees or against a wall. Gradually increase the difficulty as your strength improves.

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