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Chest · Body Weight
Push Up and Rotation
Push Up and Rotation is an intermediate compound strength exercise that works the pectorals (chest), with the core, upper back and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Upper Back · Trapezius, Rhomboids
- Triceps · Triceps Brachii
How to do Push Up and Rotation
- Begin in a plank position with your hands placed shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
- Lower your body towards the floor by bending your elbows, keeping them close to your body. Perform a push-up.
- As you push back up, shift your weight onto your left hand and rotate your torso to the right, raising your right arm towards the ceiling. Your body should form a T-shape.
- Return your right hand to the floor and lower your body into another push-up. Repeat the movement, this time rotating to the left and raising your left arm towards the ceiling. Alternate sides for the desired number of repetitions.
Form tips
- Breathe steadily, exhaling as you push up and rotate, and inhaling as you lower your body.
- Ensure your body forms a straight line during the push-up and rotation, avoiding any sagging or arching of the back.
- Keep your feet hip-width apart to provide a stable base for the rotation.
Push Up and Rotation alternatives
More pectorals exercises
Push Up and Rotation FAQ
What muscles does Push Up and Rotation work?
Push Up and Rotation mainly works the pectorals in the chest (Pectoralis Major and Deltoids). The core, upper back and triceps work as secondary muscles.
What equipment do you need for Push Up and Rotation?
None. Push Up and Rotation is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Push Up and Rotation should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Push Up and Rotation good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Push Up and Rotation burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Push Up and Rotation?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Push Up and Rotation in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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