Tutorial: Push-up with Rotation
Push-up with Rotation is a functional exercise performed by pushing and pulling + rotation, motions that represent two of the pillars of fundamental human movement. While the pushing and pulling action allows aligning the movement towards the torso and then pushing away from it, the rotation motion provides for a more horizontally based movement, generating strength and transfer of the focus from the upper body to the lower body (and vice-versa).
Performing push-up with rotation promotes a complete muscular activation that demands the body to find it’s balance and stabilization from head to toe. All the muscles need to be contracted as the body moves towards and away from the floor and rotates on itself at the end of each set. This exercise demands the coordination of different muscles and joints promoting the functional development of the body.
This pushing motion is a basic reflex that will enable us to avoid dangers, and it also represents the final action in a throwing motion.
WHAT
- Push up with rotation is a functional training exercise that integrates two pillars of natural human movement: pushing/ pulling and rotation.
- it works the muscles of the chest, anterior deltoid and triceps while demanding the stabilization strength of both shoulder blades and spine.
- Once the torsion is performed, it intensifies the work on the core, abdominal muscles, mainly the abdominal oblique.
HOW
- With arms stretched and the body partially planking, parallel to the floor, bring the torso closer to the ground by bending the elbows.
- Elbows should be ‘facing’ outwards in relation to the medial line.
- The trunk should be brought down as close to the ground as possible without contact or extreme shoulder discomfort.
- Shoulder blades should remain stable, and armpits and chest should also distribute strength.
- Push the palms firmly against the floor to push back upwards and straighten the arms (keeping shoulder blades steady).
- At the end of the motion perform a torsion of the trunk, from the pelvis up, raising one arm towards the ceiling and finalizing the movement in a stable T position.
- Rotate back to the original plank with both hands on the floor, arms stretched.
WHY
- Increases functional strength and scapular waist mobility.
- Promotes core muscle activation.
- Promotes upper body and lower body muscle coordination.
- Promotes torso flexibility.
- Increases agility.
Did you like the push-up with rotation tutorial? Here are more exercises:
- Suspended squat
- Jump pull-up
- Inverted push-up
- Suspended lunge
- Kinesis low to high chop
- Kinesis twisting punches
- Kinesis row
- Kinesis lunge
- Roll out with step
- Hip extension
- Hanging twist
- Bunny hops
- Burpee pull-up
- Explosive push-up
- Glute bridge
- Kinesis lunge to chest press
- Kinesis reverse lunge to row
- Overhead squat
- Row with functional bar
- Push up on functional bar
