---
title: "Push Up and Rotation"
description: "Begin in a plank position with your hands placed shoulder-width apart and your feet together."
locale: en
slug: push-up-and-rotation
url: "https://hi.fitness/exercises/push-up-and-rotation"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Core","Front delts","Lats","Triceps"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/5796a773-push-up-and-rotation.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Push Up and Rotation

Begin in a plank position with your hands placed shoulder-width apart and your feet together.

## 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.

## Similar exercises

- [Incline Push-up (On Box)](https://hi.fitness/exercises/incline-push-up-on-box) - Mid chest · Other
- [Wall Push-up](https://hi.fitness/exercises/wall-push-up) - Mid chest · Other
- [Chest Press Front Resistance Band](https://hi.fitness/exercises/chest-press-front-resistance-band) - Mid chest · Resistance band
- [Band Bench Press](https://hi.fitness/exercises/band-bench-press) - Mid chest · Resistance band
- [Elevated Push Up](https://hi.fitness/exercises/elevated-push-up) - Mid chest · Box
- [Deep Push-up](https://hi.fitness/exercises/deep-push-up) - Mid chest · Dumbbell
- [Resistance Band Assisted Push-up](https://hi.fitness/exercises/resistance-band-assisted-push-up) - Mid chest · Resistance band
- [Assisted Weighted Push Up](https://hi.fitness/exercises/assisted-weighted-push-up) - Mid chest · Weight plate