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Twist Push-up

Master the twist push-up for a dynamic challenge, building chest and core strength.

Advanced
Compound
Push
40s per set1 min rest
Chest
Body weight

Variations of Twist Push-up

Chest Tap Push-up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Chest Tap Push-up

Enhance your push-up strength and stability with the Chest Tap Push-up. This dynamic variation challenges your core and improves upper body power, making

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Kneeling Push-up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Kneeling Push-up

Build foundational chest, shoulder, and triceps strength with the kneeling push-up. Develop proper form and control for a stronger upper body.

Beginner
ChestPectoralis Major Clavicular HeadBody weight
Push-Up Plus exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Push-Up Plus

Enhance your push-up with the Push-Up Plus, specifically targeting the serratus anterior for shoulder stability and overall chest, shoulder, and triceps

Intermediate
ChestPectoralis Major Clavicular HeadBody weight
Elevanted Push-Up exercise targeting Chest and Pectoralis Major Clavicular Head
Compound

Elevanted Push-Up

Elevated Push-Ups target your upper chest and shoulders more intensely than standard push-ups.

Advanced
ChestPectoralis Major Clavicular HeadBody weight

Description

Twist push-up is an advanced push-up variation that targets multiple muscles. It starts with a standard push-up position, then you push yourself up and rotate your body to one side, extending the top arm towards the ceiling.

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How to Do Twist Push-up

  1. 1
    Setup

    Begin in a high plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward, and your body forming a straight line from head to heels.

  2. 2

    Lower your chest towards the floor by bending your elbows, keeping your core engaged and back straight, as in a standard push-up.

  3. 3

    As you push back up, simultaneously rotate your torso to one side, lifting one hand off the floor and extending it towards the ceiling.

  4. 4

    Keep your supporting arm straight and gaze at your raised hand, maintaining a stable base through your feet and supporting arm.

  5. 5

    Return to the high plank position, then repeat the push-up and rotation to the opposite side, alternating sides with each repetition.

Tips

  • Maintain a tight core throughout the movement to stabilize your spine and effectively engage your obliques during the twist.
  • Control the eccentric (lowering) phase of the push-up to maximize muscle engagement and prevent momentum from taking over.
  • Focus on driving through the palm of your supporting hand during the upward push and twist to generate power and stability.
  • Initiate the twist from your torso, not just your arm, ensuring a full range of motion and optimal oblique activation.

Common Mistakes

  • ×Allowing your hips to sag or back to arch compromises spinal alignment; fix this by engaging your core and glutes to maintain a straight line from head to heels.
  • ×Not fully rotating the torso and extending the arm limits the oblique and shoulder benefits; ensure a complete, controlled twist with your chest facing the side and arm reaching high.
  • ×Rushing the twist can lead to instability and loss of control; perform the rotation deliberately, focusing on smooth, controlled movement and proper balance.

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Frequently Asked Questions

What muscles does Twist Push-up work?
Twist Push-up primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Obliques, Triceps Brachii.
Is Twist Push-up good for beginners?
Twist Push-up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Twist Push-up?
You need Body weight to perform Twist Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Twist Push-up?
Maintain a tight core throughout the movement to stabilize your spine and effectively engage your obliques during the twist. Control the eccentric (lowering) phase of the push-up to maximize muscle engagement and prevent momentum from taking over. Focus on driving through the palm of your supporting hand during the upward push and twist to generate power and stability. Initiate the twist from your torso, not just your arm, ensuring a full range of motion and optimal oblique activation.
What are common mistakes when doing Twist Push-up?
Allowing your hips to sag or back to arch compromises spinal alignment; fix this by engaging your core and glutes to maintain a straight line from head to heels. Not fully rotating the torso and extending the arm limits the oblique and shoulder benefits; ensure a complete, controlled twist with your chest facing the side and arm reaching high. Rushing the twist can lead to instability and loss of control; perform the rotation deliberately, focusing on smooth, controlled movement and proper balance.

Related Exercises

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Compound

Deep Push-up on Parallel Bars

Perform deep push-ups on parallel bars to maximize chest stretch and activation. Achieve greater range of motion for superior pectoral development and

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Wide Hand Push up exercise targeting Chest and Pectoralis Major Sternal Head
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Isometric Chest Squeeze exercise targeting Chest and Pectoralis Major Sternal Head
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Isometric Chest Squeeze

Engage your chest muscles with the Isometric Chest Squeeze, a bodyweight exercise focusing on sustained contraction.

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Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
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Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Intermediate
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Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and Chest
Compound

Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

Advanced
BackChestDumbbell

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Twist Push-up

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