Push up and rotation

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Deltoids

Secondary muscles

Rectus Abdominis, Obliques, Trapezius, Rhomboids, Triceps Brachii

How to do it

1. Begin in a plank position with your hands placed shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
2. Lower your body towards the floor by bending your elbows, keeping them close to your body. Perform a push-up.
3. As you push back up, shift your weight onto your left hand and rotate your torso to the right, raising your right arm towards the ceiling. Your body should form a T-shape.
4. Return your right hand to the floor and lower your body into another push-up. Repeat the movement, this time rotating to the left and raising your left arm towards the ceiling. Alternate sides for the desired number of repetitions.

Form tips

• Breathe steadily, exhaling as you push up and rotate, and inhaling as you lower your body.
• Ensure your body forms a straight line during the push-up and rotation, avoiding any sagging or arching of the back.
• Keep your feet hip-width apart to provide a stable base for the rotation.