Twist Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands slightly wider than shoulder-width apart on the floor.
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 create a straight line from your head to your heels.

How to do it

1. Inhale as you lower your chest toward the floor, keeping your elbows tucked at a 45-degree angle from your torso.
2. Exhale as you push back up to the starting position with control.
3. At the top of the push-up, shift your weight onto your left hand and rotate your entire body to the right, reaching your right arm toward the ceiling to form a 'T' shape.
4. Inhale as you return your right hand to the floor, then repeat the push-up and rotate to the left side.

Form checklist

• Keep your hips in line with your shoulders; do not let them sag during the push or pike during the twist.
• Follow your moving hand with your eyes during the rotation to ensure your neck stays aligned with your spine.
• Pivot on the balls of your feet so your heels move toward the floor as you rotate.
• Maintain a 'proud chest' and avoid shrugging your shoulders toward your ears.

Pro tips

• Actively 'push the floor away' with your grounded arm during the rotation to maximize serratus anterior and shoulder blade stability.
• Pause for one second at the peak of the rotation to maximize oblique engagement and test your balance.

Make it harder

• Perform the exercise while holding light dumbbells to add resistance to the rotational reach.
• Elevate your feet on a flat bench to increase the percentage of body weight shifted to the upper chest and shoulders.

Frequently asked

What muscles does the twist push-up work?

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

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

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

Is the twist push-up good for beginners?

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

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