Push-Up Rotations Guide: Form, Benefits, and Tips
Master the push-up rotation to build chest strength and core stability. Follow our clear, step-by-step instructions for perfect form.
How to Perform
- Begin in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your chest toward the floor by bending your elbows while keeping your core tight and back flat.
- Press back up to the starting position with explosive control.
- Shift your weight onto your left hand and rotate your entire body to the right, extending your right arm toward the ceiling to form a T-shape.
- Hold the side plank position for one second while stacking your feet or keeping them staggered for balance.
- Rotate back to the center and lower your right hand to the floor to return to the starting plank position.
- Repeat the push-up and rotate to the opposite side to complete one full repetition.
Common Mistakes
- Allowing the hips to sag toward the ground during the rotation.
- Moving the hand and torso at different speeds rather than as a single unit.
- Flaring the elbows out at a ninety-degree angle during the descent.
- Rushing the rotational phase and losing balance or control.
Muscles Worked
Primary movers
- Chest
Stabilizers
- Shoulders
- Triceps
- Obliques
- Serratus Anterior
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Chest · Strength