Twist Push-up

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

AdvancedChest Body weight

Movement: Compound
Force: Push
Per set: 40s
Rest: 1 min

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Variations of Twist Push-up

Compound

Chest Tap Push-up

Chest · Pectoralis Major Clavicular Head · Body weight

Intermediate

Compound

Kneeling Push-up

Chest · Pectoralis Major Clavicular Head · Body weight

Beginner

Compound

Push-Up Plus

Chest · Pectoralis Major Clavicular Head · Body weight

Intermediate

Compound

Elevanted Push-Up

Chest · Pectoralis Major Clavicular Head · Body weight

Advanced

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

01
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.
02
Lower your chest towards the floor by bending your elbows, keeping your core engaged and back straight, as in a standard push-up.
03
As you push back up, simultaneously rotate your torso to one side, lifting one hand off the floor and extending it towards the ceiling.
04
Keep your supporting arm straight and gaze at your raised hand, maintaining a stable base through your feet and supporting arm.
05
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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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.