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.
Iridium tracks this as a dual-impact exercise, applying volume to both your Middle Chest and Oblique targets to maintain accurate weekly load calculations. Before programming this variation, the AI verifies your core recovery status to ensure fatigue won't compromise stability and hinder your chest output. Progression is determined by monitoring your RPE and body weight trends, automatically adjusting rep targets to sustain progressive overload.
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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