Push-Up With Twist

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Position your feet hip-width apart or slightly wider to provide a stable base for the rotation.
3. Engage your core and glutes to maintain a straight line from your head to your heels.

How to do it

1. Inhale and lower your chest toward the floor, keeping your elbows at a 45-degree angle relative to your torso.
2. Exhale as you push back up to the starting position with power.
3. At the top, shift your weight to your left hand and rotate your entire body to the right, reaching your right arm toward the ceiling.
4. Inhale as you return to the center plank and repeat the push-up, alternating the rotation to the left side.

Form checklist

• Keep your hips in line with your shoulders; do not let them sag during the push-up or twist.
• Pivot on the balls of your feet so your heels move toward the floor as you rotate.
• Follow your reaching hand with your gaze to ensure your neck stays aligned with your spine.
• Keep the grounded shoulder packed and stable, avoiding any shrugging toward the ear.

Pro tips

• Focus on 'pushing the floor away' with the grounded arm during the twist to maximize serratus anterior and shoulder stability.
• Pause for one second at the peak of the rotation to maximize oblique engagement and balance.

Make it harder

• Perform the exercise while holding hex-shaped dumbbells to add resistance and increase the stability demand on the wrists.
• Lift the top leg into a 'star' position during the rotation phase to further challenge the glutes and core.

Frequently asked

What muscles does the push-up with twist work?

The push-up with twist primarily targets the deltoids, pectorals, and triceps, and also works the abs, erector spinae, obliques, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the push-up with twist?

The push-up with twist requires no equipment — just your body weight.

Is the push-up with twist good for beginners?

The push-up with twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals