Rotation Push Up: How To Do, Benefits and Muscle Worked

Rotation push-ups are a challenging and dynamic variation of the traditional push-up that work not only your chest, triceps, and shoulders, but also your core and obliques.

Incorporating rotation push-ups into your workout routine can help to improve your overall upper body strength, stability, and coordination.

In this blog post, we’ll take a detailed look at how to perform a push-up with rotation properly, variations of the exercise, and how to incorporate them into your workout routine.

What Is Rotation Push Up

A rotation push-up is a variation of the traditional push-up that incorporates rotation of the body during the movement.

As the name suggests, it involves rotating the body as you lower and push back up from the push-up position.

This added rotation engages more muscle groups, particularly the core and obliques, and adds an extra level of difficulty to the exercise.

Whether you’re a beginner or an experienced exerciser, rotation push-ups are a great way to add variety and challenge to your upper body workout.

Benefits of Rotation Push Up

  1. Rotation push-ups involve pushing your body weight against gravity while rotating, which recruits more muscle fibers and improves upper body strength.
  2. With the rotation in the exercise, the core and oblique muscles are placed under greater demand, helping to strengthen and tone these areas.
  3. By engaging your core muscles, it helps to improve your overall stability and balance.
  4. Rotational movement requires coordination between the upper and lower body, which can help to improve overall coordination.
  5. Rotation push-ups can help to improve your posture by strengthening your upper back and shoulders.
  6. It also helps to improve cardiovascular fitness.
  7. It mimics the movement patterns of everyday activities, making them a functional exercise that can help to improve your ability to perform everyday tasks.
  8. Rotation push-ups are versatile exercises. It can be modified to fit any fitness level, from beginner to advanced.

Muscles Worked During Rotation Push Up

The push up with rotation is a compound exercise that targets multiple muscle groups, including:

They primarily work the chest muscles (pectoralis major and minor), as well as the triceps and the shoulders (deltoids).

They also engage the core musclesserratus anterior as they help to stabilize the body during the exercise.

Furthermore, it is worth mentioning that the legs and glutes are indirectly targeted during rotation push up.

Muscles Worked During Rotation Push Up

Here’s how these muscles are engaged during the rotation push up:

  1. Chest muscles: These muscles are responsible for pushing the body up and down.
  2. Shoulder muscles: They are responsible for lifting the arm and rotating it out to the side, forming the “T” shape. The frontside and rear deltoids are all worked during the exercise.
  3. Triceps: The triceps are responsible for extending the arm.
  4. Core muscles: The rotational movement engages the core muscles, which helps to improve overall stability and strengthen the abdominal and oblique muscles.
  5. Serratus Anterior: The muscles that run from the upper ribs to the scapula, the serratus anterior muscles, are also active during it.

How To Do Rotation Push Ups

How To Do Rotation Push Ups
  1. Start in a traditional push-up position with your hands placed slightly wider than shoulder-width apart.
  2. Your feet should be hip-width apart and your body should form a straight line from your head to your heels.
  3. As you lower your body towards the ground, rotate one hand towards the opposite side.
  4. Push back up to the starting position, and repeat the movement, this time rotating the other shoulder.
  5. This completes one rep.

Tips And Technique For Doing Rotation Push Ups

  1. Maintaining proper form is essential for getting the most out of rotation push-ups and avoiding injury.
  2. Keep your body in a straight line and your core engaged throughout the exercise.
  3. If you are a beginner, start with a lower number of reps and gradually increase as you build strength and confidence.
  4. Slow and controlled movement will help to engage more muscle fibers and improve form.
  5. It is important to properly warm up your muscles before performing rotation push-ups.
  6. It is important to include rotation push-ups into a well-rounded workout routine that includes other exercises for the upper body, core, and legs.
  7. As you get stronger, you can increase the difficulty by doing more reps, adding weight, or trying more advanced variations.

Variations And Modification Of Push Up Rotation

Variations are a great way to mix up your rotational push up routine and keep it fresh.

With a little creativity and variety, you’ll never get bored of mastering this classic move!

Here are some variations and modifications that you can use to make the rotational push up easier or more challenging, or adapt it to your fitness level.

1. Knee Rotation Push-Up

A knee rotation push-up is a variation that involves placing the knees on the ground.

This modification makes the exercise less demanding on the upper body and core.

It is a good option for beginners or those who have difficulty with the traditional push-up.

Knee Rotation Push-Up

How To Do Knee Rotation Push Ups

  1. Start in a traditional push-up position and your knees on the ground.
  2. Lower your body towards the ground.
  3. As you reach the bottom of the push-up, lift one arm off the ground and rotate your body so that your arm is pointing straight up towards the ceiling.
  4. Hold this position for a moment.
  5. Then return your arm to the starting position and repeat the movement on the other side.
  6. Continue to alternate sides, completing one full knee push-up each time.

2. Incline Rotation Push-ups

This variation involves placing one hand on an elevated surface, such as a plate or a bench, while performing the exercise.

This increases the demand on the arm and shoulder on the elevated surface.

3. Rotational Push Up With Resistance Band

A rotational push-up with a resistance band increases the challenge to your upper body and also engage your core even more.

It is a good way to add variety to your workout routine and increase the intensity of the exercise.

It’s important to choose the right resistance band for your fitness level.

Rotational Push Up With Resistance Band

How To Perform Resistance Band Rotation Push Ups

  1. Start in a traditional push-up.
  2. Place the resistance band around your back and hold the handles with both hands.
  3. Lower your body towards the ground.
  4. At the end of a push-up, lift one arm off the ground and rotate your body so that your arm is pointing straight up towards the ceiling..
  5. Hold this position for a moment and then return your arm to the starting position.
  6. Repeat the movement on the other side.

2. Dumbbell Rotation Push Up

Dumbbell rotationol push ups, that involve lifting one hand with a dumbbell off the ground and reaching it towards the ceiling to form a T shape with the body.

This exercise targets the chest, triceps, and shoulders, as well as the core muscles, which are engaged to maintain proper body alignment and stability during the exercise.

How To Perform Dumbbell Rotation Push Ups

  1. Grip a dumbbell in each hand.
  2. Walk your feet back until your body is in a straight line from head to heels.
  3. Keep your elbows close to your body as you lower.
  4. Once your chest touches the dumbbells, press back up to the starting position and lift one hand off the dumbbell.
  5. Reach the hand towards the ceiling, forming a T shape with your body.
  6. Lower the hand back down to the dumbbell and repeat the movement on the other side.

These are just a few examples of the many variations and modifications that can be done with rotation Push-ups, to make the exercise more challenging and target different muscle groups.

Takeaways

Rotation push-ups are a challenging and dynamic variation of push-up that works not only your chest, triceps, and shoulders, but also your core and obliques.

It helps you build upper body strength, stability, and coordination.

There are many variations of the rotation push-up, which can be adjusted to fit any fitness level, from beginner to advanced, by adjusting the speed, reps, and sets.

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Advanced Push-Up Variations To Build Strength And Mass

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