Rotation Push Up
The Rotation Push Up is a dynamic bodyweight exercise that combines a standard push-up with a side plank rotation. It targets the chest, shoulders, and triceps while aggressively engaging the obliques and core stabilizers for improved rotational strength.
This complex movement requires significant coordination between your upper body pushing muscles and your core stabilizers. Our AI analyzes your RPE and set duration to detect if your core is fatiguing faster than your chest, suggesting regression to standard push-ups if form degrades. By factoring in your daily HRV and sleep quality, the app can determine if your central nervous system is recovered enough for this high-stability demand, while also tracking oblique and shoulder recovery to prevent overuse injuries.
Form Cues
- Lead with your chest while lowering to the floor
- Push the ground away explosively to initiate the rotation
- Pivot on your toes as you turn your hips and shoulders together
- Reach your top hand toward the ceiling forming a T-shape
- Brace your core tightly to keep your body in a straight line
- Don't let your hips sag or hike up during the push-up
- Don't rotate your shoulders before your hips; move as one unit
- Don't let your supporting shoulder collapse near your ear
- Don't rush the transition or rely on momentum
- Don't flare your elbows out excessively wide
Common Mistakes
- Sagging hips during the push
- Rotating the arm without turning the torso
- Flaring elbows too wide
- Rushing the movement and losing balance
- Incomplete range of motion
Muscles Worked
This exercise primarily strengthens the pectorals and anterior deltoids through the pressing motion, while the triceps assist in extending the elbows. The addition of the rotation aggressively recruits the external and internal obliques and the transverse abdominis to stabilize the spine and control the twisting movement.
Primary
Secondary
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