The Rotation Push-Up: Introduction
Looking for another calisthenics exercise, or trying to find another variation on the Push-Up?
Try the push-up and rotation!
The Rotation Push-Up combines the traditional push-up with the side plank exercise.
If you have never performed the side plank, you should spend a few days practicing. We cover how to Side Plank in our Isometric Abdominal Exercises post.
The exercise difficulty level is rated intermediate(medium). With a little practice, you should find you pick up the movement pattern in no time.
We will cover how to perform this exercise with written, image and video descriptions. The benefits to including this movement into your training. And the different muscles used by this activity.
If you find this exercise is still too easy for you there are couple thing you can do.
Try slowing down the movement and pause for a few seconds on the side plank portion.
Still too easy? Grab a pair of hex dumbbells and perform the action well holding them. Again use a slow and controlled movement pattern to get the most out of it.
Push-up and Rotation How To
Image How To
Written Description How To
- Move into the plank position. Your arms should be about shoulder width apart and fully extended. You feet are to be in line with your hips (body straight from head to heels).
- Engage your core and glute muscles.
- Keep your back flat and slowly lower your body towards the floor until you arms are bent 90 degrees.
- Push through your arms and return to the plank position.
- Shift your weight you will need to support your body with only one of your arms. Rotate your body and raise the other arms. Focus and do not let your pelvis raise or lower.
- Bring your arm back to the floor and return to the plank position.
- Perform another push-up, but this time after the push up you will raise the other hand and twist to the other direction. Then return to the plank position.
- You have now completed one repetition. Repeat for the desired number of reps.
Video How To
Benefits of the Push-up and Rotation
Many athletes who play sports that involve consistent rotation of the torso(tennis, hockey, and baseball, etc.) can profit from the Rotational push-up.
Switching from the push-up position to a side plank will help you to develop better balance and coordination.
Being a unilateral (one-sided) training movement (training limbs individually, rather than engaging both sides together), it will recruit more of your cores deep stabilizing muscles.
You will be building function strength which will help to make everyday activities easier.
Push Up and Rotation Muscles Used
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