Kneeling Rotational Push-Up
Description
The kneeling rotational push-up combines a kneeling push-up with a rotation into a side plank at the top. After each push-up, one arm reaches up to the ceiling as the body rotates onto its side. It is a beginner-friendly version of the T push-up that trains chest and obliques.
Equipment Required
Kneeling Rotational Push-Up Instructions
- Get into a kneeling push-up position with hands under shoulders.
- Brace your core and keep your body in a straight line from head to knees.
- Bend your elbows to lower your chest toward the floor.
- Press back up to the top of the push-up.
- Rotate your body to one side, lifting one arm up to the ceiling.
- Form a side plank position briefly.
- Rotate back to the push-up start position.
- Complete another push-up and rotate to the other side.
Kneeling Rotational Push-Up Form & Visual
Kneeling Rotational Push-Up Benefits
- Combines chest and core rotation
- Beginner-friendly variation
- Builds the obliques
- No equipment required
- Strong core work
- Useful for full-body training
Kneeling Rotational Push-Up Muscles Worked
- Pectoralis major
- Obliques
- Front deltoid
- Core
Kneeling Rotational Push-Up Variations & Alternatives
- T Push-Up
- Side Plank
- Push-Up with Rotation
- Spiderman Push-Up
