How to do Push-up and Rotation

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, triceps, chest, shoulders


Start at the top of the push up position with your hands on the floor, arms straight and underneath your shoulders. Step your feet back behind you and lift your knees. Engage your glutes, tense your legs and brace your core to keep your body rigid.

Keeping your elbows in towards your ribs and your forearms vertical, bend at the elbows to lower your body towards the floor. Your head and shoulders should move forwards of your hands as you get closer to the floor. Use your full range of motion to lower your chest in between your hands, as close to the floor as you can, then push your hands into the floor, keeping you body tensed, to move it up away from the floor back towards the start position. As you get to the top of the push up, shift your weight onto your left hand and lift your right arm up, rotating through the spine and shoulders into a side plank position with your arms.

Place your right hand back on the floor under your right shoulder, then lower into your next push-up. As you return to the top of this push-up, shift your weight on to your right hand and lift your left arm up into a side plank. Keep going with this push-up, side plank movement, alternating sides in between each push-up.

How to make Push-up and Rotation easier

As with regular push-ups you can make this easier by performing the push ups on your knees, and then lifting your knees off the floor for the side plank part if possible. Also check out our Shoulder Tap Push-ups and Alternating Push-up Planks as good exercises to progress towards this one.

How to make Push-up and Rotation more challenging

You can make this harder by having your feet higher than your hands. Try elevating them up on to a step, bench or stable chair.

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