Push-Up With Hand-Up Rotation 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Push-Up With Hand-Up Rotation is a dynamic bodyweight exercise that primarily targets the chest while engaging the shoulders as a secondary muscle group. Starting in a standard push-up position, you lower your body toward the floor, then push back up and rotate your torso to lift one hand toward the ceiling, opening your chest and activating the shoulders. This rotational movement also recruits the core and obliques for stability, enhancing overall functional strength. As a compound exercise, it challenges multiple joints and muscles simultaneously, making it effective for building upper-body strength, improving shoulder mobility, and increasing core stability—all without the need for equipment.
How to Perform
Start in a standard push-up position with your hands shoulder-width apart, feet together or slightly apart, and your body forming a straight line from head to heels. Engage your core to maintain a stable plank position.
Lower your chest toward the floor by bending your elbows, keeping them at about a 45-degree angle relative to your torso. Maintain a straight spine and avoid sagging your hips.
Push through your palms to return to the starting push-up position.
As you reach the top, rotate your torso to one side and lift the corresponding hand toward the ceiling, turning your body into a side plank position. Keep your legs straight and stacked, and ensure your supporting arm remains strong and stable.
Hold the rotation briefly, feeling the stretch and engagement in your chest, shoulders, and core.
Slowly rotate back to the center and return your lifted hand to the floor, returning to the standard push-up position.
Repeat the push-up and rotate to the opposite side with the other hand. Alternate sides with each repetition for balanced strength development.
Maintain controlled movements throughout, focusing on proper form and muscle engagement rather than speed.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight to maintain a straight line from head to heels during the push-up and rotation.
Avoid letting your hips sag or twist excessively; control your torso rotation.
Rotate slowly and deliberately, focusing on shoulder and chest engagement.
Ensure your supporting arm is fully stable before lifting the other hand.
Do not lock your elbows at the top; maintain a slight bend for joint safety.
Breathe steadily—exhale as you push up and rotate, inhale as you lower.
Keep your feet firmly planted for better balance and stability.
Avoid rushing repetitions; quality and controlled movement are more effective than speed.
Focus on opening the chest fully during rotation to maximize shoulder engagement.
Start with fewer reps if needed and gradually increase as your strength and balance improve.
How Not to Perform
Do not let your hips sag or pike up; this reduces chest activation and strains the lower back.
Avoid flaring your elbows out excessively during the push-up, as it can stress the shoulder joints.
Do not rotate too quickly or jerk your hand up; uncontrolled rotation can lead to shoulder injury.
Avoid lifting your hand before your supporting arm is stable; this compromises balance and wastes energy.
Do not let your spine twist or arch during the rotation; keep your core engaged for proper alignment.
Avoid shallow push-ups that don’t fully lower your chest; this reduces chest muscle engagement.
Do not hold your breath; improper breathing decreases performance and core stability.
Avoid uneven weight distribution between hands and feet; keep the load balanced for effective chest and shoulder work.
Do not rush repetitions; moving too fast reduces focus on the target muscles and can lead to form breakdown.
Avoid neglecting the rotation side equally; always alternate sides to maintain balanced muscle development.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
