Kneeling Rotational Push Up – Video Exercise Guide & Tips

Kneeling Rotational Push Up - Video Exercise Guide & Tips

Are you looking to amp up your upper body workout? The Kneeling Rotational Push Up is the perfect exercise for you.

Watch This Exercise Video

This video exercise guide will show you the proper form and technique to target your muscles effectively.

Not only does this exercise engage your chest and arms, but it also works your core and obliques, giving you a full-body workout.

With variations and modifications, you can customize this exercise to your fitness level.

Get ready to maximize your workout with this challenging and rewarding move.

Key Takeaways

  • The kneeling rotational push up improves core stability and upper body strength.
  • Proper form and technique are essential to target the right muscles and prevent injuries.
  • Incorporating variations and modifications can increase the difficulty and effectiveness of the exercise.
  • Rest and recovery, as well as proper nutrition, are important for muscle repair and overall performance.

Proper Form and Technique

To perform the kneeling rotational push up with proper form and technique, start by positioning yourself on your hands and knees. Ensure that your hands are directly under your shoulders and your knees are directly under your hips. Keep your back straight and engage your core muscles.

One common mistake is allowing your hips to sag or rise too high during the movement. This can put unnecessary strain on your lower back and decrease the effectiveness of the exercise. To avoid this, focus on maintaining a straight line from your head to your knees throughout the entire movement.

Another common misconception is that the rotational aspect of the exercise should come from your arms. However, the rotation should actually come from your core muscles. As you lower yourself towards the ground, engage your core and twist your torso to one side, reaching your arm towards the ceiling. This will activate your obliques and increase the challenge of the exercise.

Remember to breathe throughout the movement, inhaling as you lower yourself towards the ground and exhaling as you push yourself back up.

Targeted Muscle Groups

Engage your chest, shoulders, triceps, and core muscles with the kneeling rotational push up. This exercise is designed to target multiple muscle groups simultaneously, maximizing strength and improving stability.

As you perform the kneeling rotational push up, your chest muscles, specifically the pectoralis major and minor, are activated to push your body away from the ground. Your shoulders, including the deltoids and trapezius muscles, play a crucial role in stabilizing and controlling the movement. Additionally, your triceps are engaged as they assist in the extension of your elbows during the push-up motion.

To maintain stability and control throughout the exercise, your core muscles, including the rectus abdominis and obliques, are recruited. These muscles work together to keep your body aligned and prevent any excessive swaying or rotation.

By targeting these muscle groups, the kneeling rotational push up helps to develop upper body strength and stability. It can also contribute to improved posture and enhanced overall athletic performance.

Now that you understand the targeted muscle groups involved in the kneeling rotational push up, let's dive into the benefits this exercise can provide.

Benefits of the Kneeling Rotational Push up

You can consistently reap the benefits of the kneeling rotational push up by incorporating it into your workout routine. This exercise offers a range of advantages that can enhance your overall fitness and strength. Here are the benefits you can expect to experience:

  • Core Stability: The kneeling rotational push up engages your core muscles, including the abdominals, obliques, and lower back, to maintain stability throughout the movement.
  • Upper Body Strength: By performing this exercise, you effectively target your chest, shoulders, and triceps, promoting muscular strength and development in these areas.
  • Improved Balance: The rotational aspect of this push up requires you to stabilize your body, enhancing your balance and proprioception skills.
  • Enhanced Coordination: The combination of pushing and rotating movements challenges your coordination, helping you improve your ability to control your body in different planes of motion.
  • Increased Shoulder Mobility: The rotational motion involved in this exercise promotes shoulder mobility and flexibility, which can be beneficial for activities that require overhead movements.

Incorporating the kneeling rotational push up into your routine will provide you with these numerous benefits. Now, let's explore some variations and modifications that you can try to further customize your workout and continue challenging your body.

Variations and Modifications

Now let's explore some ways to modify and adapt the kneeling rotational push up to suit your fitness level and goals. There are several progression options available to gradually increase the difficulty of this exercise.

One option is to perform the push up on your toes instead of your knees. This engages more muscles, particularly in your core and upper body, making it a challenging variation.

Another option is to add a resistance band around your back and hold the opposite ends in each hand. This adds resistance throughout the movement, making it more challenging for your muscles.

To modify the kneeling rotational push up, you can start by reducing the range of motion. Instead of rotating your entire body, you can start by rotating only your upper body and gradually increase the range of motion as you get stronger.

Additionally, you can perform the exercise on an incline by placing your hands on an elevated surface, such as a step or bench. This reduces the amount of body weight you have to lift, making it easier to perform.

When performing the kneeling rotational push up, there are some common mistakes to avoid. One mistake is letting your hips sag or lift too high, which puts strain on your lower back. To prevent this, engage your core and keep your body in a straight line throughout the movement.

Another mistake is rushing through the exercise. Take your time and focus on maintaining proper form and control throughout each repetition.

By modifying the kneeling rotational push up and avoiding common mistakes, you can maximize the effectiveness of this exercise and achieve your fitness goals.

Now let's move on to the next section, where we'll discuss some tips for maximizing your workout.

Tips for Maximizing Your Workout

To get the most out of your workout, it's important to incorporate these tips for maximizing your routine:

  • Proper Breathing: Focus on your breath during your workout. Inhale deeply through your nose and exhale through your mouth. This will help oxygenate your muscles and increase your endurance.
  • Incorporating Weights: Adding weights to your workout can help increase the intensity and effectiveness of your exercises. Whether it's dumbbells, resistance bands, or kettlebells, using weights will challenge your muscles and help you build strength.
  • Progressive Overload: Gradually increase the difficulty of your workouts by adding more repetitions, sets, or weight. This will prevent your body from plateauing and ensure continuous progress.
  • Proper Form: Maintain proper form throughout your exercises. This not only helps prevent injuries but also ensures that you're targeting the right muscles and getting the most out of each movement.
  • Rest and Recovery: Give your body enough time to rest and recover between workouts. This allows your muscles to repair and grow stronger, leading to better overall performance.

Frequently Asked Questions

How Many Sets and Repetitions Should I Do for the Kneeling Rotational Push Up?

To determine the number of sets and repetitions for the kneeling rotational push up, it's important to consider your fitness level and goals. Start with 2-3 sets of 8-12 repetitions and gradually increase as you get stronger.

Remember to maintain proper form throughout the exercise. Keep your core engaged, lower your chest towards the floor, and rotate your body while pushing up.

Consult a fitness professional for personalized guidance.

Can I Do the Kneeling Rotational Push up if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to be cautious when doing the kneeling rotational push up. It may be best to avoid this exercise altogether and opt for alternative exercises that don't put as much strain on the shoulder.

If you still want to work on your upper body, try modifications for shoulder injuries such as shoulder-friendly push up variations or using resistance bands instead.

Always listen to your body and consult with a healthcare professional if needed.

Is It Necessary to Use Dumbbells or Other Equipment for the Kneeling Rotational Push Up?

You don't necessarily need dumbbells or other equipment for the kneeling rotational push up. It can be done without any additional weight.

The exercise focuses on the rotational movement of the upper body, engaging the core and upper body muscles.

By incorporating rotational movements in your workout routine, you can improve your overall strength, stability, and mobility.

Alternative variations of the kneeling rotational push up can also be explored to target different muscle groups and add variety to your workouts.

How Long Should I Rest Between Sets When Performing the Kneeling Rotational Push Up?

When performing the kneeling rotational push up, it's important to consider the rest period between sets. The rest period allows your muscles to recover and prepare for the next set.

The duration of the rest period can vary depending on your fitness level and goals. Generally, a rest period of 60-90 seconds is recommended for optimal recovery. However, you can modify the rest period based on your personal needs and preferences.

Are There Any Specific Breathing Techniques I Should Follow While Doing the Kneeling Rotational Push Up?

When performing the kneeling rotational push up, it's important to focus on your breathing techniques and maintain proper form. Proper breathing can help you generate power and stability during the exercise.

As you lower your body towards the ground, exhale through your mouth. When you push yourself back up, inhale through your nose.

This controlled breathing will help you engage your core and maintain stability throughout the movement.


In conclusion, the kneeling rotational push up is an effective exercise that targets multiple muscle groups while also providing various benefits. By maintaining proper form and technique, you can maximize your workout and reap the rewards of improved strength and stability.

With variations and modifications available, you can customize this exercise to suit your fitness level and goals. Incorporating the kneeling rotational push up into your routine can help enhance your overall fitness and contribute to a well-rounded exercise regimen.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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