Rotating Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Position your feet hip-width apart or slightly wider to provide a stable base for the rotation.
3. Engage your core and glutes to maintain a straight line from your head to your heels.

How to do it

1. Lower your chest toward the floor by bending your elbows at a 45-degree angle, inhaling as you descend.
2. Push back up to the starting position forcefully while exhaling.
3. At the top of the movement, shift your weight to your left hand and rotate your entire body to the right, extending your right arm toward the ceiling in a 'T' shape.
4. Lower your hand back to the floor with control, perform another push-up, and repeat the rotation on the left side.

Form checklist

• Keep your hips in line with your shoulders; do not let them sag during the push-up or rotation.
• Pivot on the balls of your feet so you end up on the sides of your feet during the rotation.
• Keep the supporting shoulder stacked directly over the wrist to protect the joint.
• Follow your lifting hand with your eyes to ensure full thoracic rotation.

Pro tips

• Actively 'push the floor away' with your grounded hand during the rotation to maximize serratus anterior activation and shoulder stability.
• Pause for one second at the peak of the rotation, squeezing your obliques to ensure total core control.

Make it harder

• Perform the exercise while holding hex dumbbells to add resistance and increase the stability challenge for your wrists.
• Slow the tempo of the rotation to a 3-second count to increase time under tension for the core and shoulders.

Frequently asked

What muscles does the rotating push-up work?

The rotating push-up primarily targets the pectorals, and also works the abs, deltoids, erector spinae, obliques, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the rotating push-up?

The rotating push-up requires no equipment — just your body weight.

Is the rotating push-up good for beginners?

The rotating push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
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• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals
• Body Open Cross FeetBeginner · calves, deltoids, and pectorals