# Push-Up with Rotation

A push-up that turns into a one-arm side plank at the top, with the free arm raised toward the ceiling. Trains the chest and triceps along with shoulder stability and trunk control.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/push-up-and-rotation/video/male.mp4
- HTML: https://seto.fit/exercises/push-up-with-rotation/

## Muscles worked

- Mid chest: 8/10
- Triceps: 7/10
- Front delts: 6/10
- Serratus anterior: 5/10
- Side delts: 5/10
- Rotator Cuff: 4/10
- Rear delts: 4/10

## How to do the Push-Up with Rotation

1. Place your hands slightly wider than your shoulders on the floor.
2. Bend your elbows to lower your chest toward the floor.
3. Push back up and rotate onto one hand, raising the other arm up.
4. Keep your hips lifted and body straight in the side plank.
5. Return the hand to the floor and alternate sides each rep.

### Full technique — 8 steps

1. Set up in a high plank with hands slightly wider than shoulder width and feet together or apart.
2. Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
3. Bend your elbows and lower your body as one unit until your chest nears the floor.
4. Press through your palms until your elbows are fully extended.
5. At the top, shift your weight onto one hand and rotate your body to face sideways.
6. Raise your free arm straight toward the ceiling and turn your head to look at the hand.
7. Keep your hips lifted and your body in one straight line in the side plank.
8. Return the hand to the floor, do the next push-up, and rotate to the other side.

## Common mistakes

- Hips sagging below the shoulders
- Stopping short of full depth
- Elbows flaring straight out
- Dropping the hips during the rotation
- Turning the shoulders while the hips stay down
- Rushing the rotation without control

## Form cues

- Body moves as one
- Press through the palms
- Rotate the whole body
- Keep body in one line
- Reach arm to ceiling

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Crossover Push-Up](https://seto.fit/exercises/kettlebell-offset-push-up/)
- **Dumbbells**: [Dumbbell Push-Up with Rotation](https://seto.fit/exercises/dumbbell-push-up-with-rotation/), [Single Arm Dumbbell Bench Press](https://seto.fit/exercises/single-arm-dumbbell-bench-press/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Resistance bands**: [Band Assisted Push-Up](https://seto.fit/exercises/band-assisted-push-up/), [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/) — 35% of bodyweight
- Easier: [Knee Push-Up Row](https://seto.fit/exercises/knee-push-up-row/) — 50% of bodyweight
- **This exercise: Push-Up with Rotation — 68% of bodyweight**
- Harder: [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/) — 78% of bodyweight
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Push-Up with Rotation work?

Primary: Mid chest 8/10, Triceps 7/10. Also works: Front delts 6/10, Serratus anterior 5/10, Side delts 5/10, Rotator Cuff 4/10.

### When should I do the Push-Up with Rotation in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Push-Up with Rotation?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Push-Up with Rotation?

Kettlebell: Kettlebell Crossover Push-Up. Dumbbells: Dumbbell Push-Up with Rotation, Single Arm Dumbbell Bench Press. Weight plates: Weighted Push-Up, Deficit Push-Up. Resistance bands: Band Assisted Push-Up, Resistance Band Floor Press.

### What is an easier version of the Push-Up with Rotation?

Knee Push-Up Row (50% of bodyweight), Outdoor Chest Press (35% of bodyweight).

### What is a harder version of the Push-Up with Rotation?

Suspension Trainer Push-Up with Rotation (78% of bodyweight), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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