Push Up Rotations
Push ups strengthen the chest and arm muscles and can be easily scaled as you get stronger. After a few weeks of a daily HIIT routine you will be doing a dozen or more perfect press ups. Your body weight will fall and your strength will increase, perfect for more and more press ups! Adding the rotation strengthens the wrists and forearms and makes your core work harder. You only need a slight rotation which can be achieved my lifting the shoulder and keeping the fingers on the floor, but it is possible to also lift the arm upwards to get more rotation.
Ultimate Guide to Push Up Rotations
The key to a good press up is hand position and the straightness of the body. It is a PUSH up and not a CURVE up!
- Walking down to the push up position is a really great addition.
- Keep your body straight (your ass should not be in the air!)
- Put your feet close together (the stance can be wider if balance is an issue).
- Head slightly up..
- Palms open and forward, fingers gripped to the ground. Your hands are positioned so your thumbs are in line with your nipples. Slightly wider than shoulder width.
- Your elbows are squeezed close to your body (your left hand at 11 o’clock and your right hand at 1 o’clock will bring your elbows in).
- Contract your core and squeeze your buttocks (engaging your glutes).
- Breathe out as you push upwards, whilst rotating one shoulder upwards
- Inhale as you go down.
- Repeat with the other shoulder
- Do not bounce of the ground in the lower position, keep an inch away from ground.
The Benefits of Push Up Rotations
The following muscle groups are worked when doing push ups:
- Pectoral muscles (chest).
- The deltoids (shoulders).
- Triceps (back of the arm) to a lesser extent.
- Biceps (front of the arm) to a much lesser extent.
- Abdominal (as you are effectively in a plank position).
- Gluteus (buttocks) is responsible for holding the hips in place and prevents the spine from dropping.
Muscle groups worked with Push Up Rotations