Twist Push-up – Video Exercise Guide & Tips

Twist Push-up - Video Exercise Guide & Tips

Are you looking to level up your workout routine? Look no further than the twist push-up.

Watch This Exercise Video

This video exercise guide and tips will show you the proper form and technique to maximize your gains.

Say goodbye to boring push-ups and hello to a challenging variation that targets your core and upper body.

Learn the benefits, common mistakes to avoid, and variations to keep pushing your limits.

Get ready to see results and take your fitness to the next level.

Key Takeaways

  • Maintain a straight line from head to heels during Twist Push-ups
  • Avoid arching back or sagging hips to maximize benefits and prevent injury
  • Twist Push-ups improve core stability, upper body strength, and engage multiple muscle groups
  • Gradually increase difficulty and track progress to achieve results while preventing injury

Proper Form and Technique

Maintain a straight line from your head to your heels while performing the Twist Push-up. This is crucial to ensure proper form and technique. One of the common misconceptions about the Twist Push-up is that it primarily targets the chest muscles. While it does engage the chest muscles to some extent, the main focus of this exercise is actually on the core muscles.

The Twist Push-up is a compound movement that works multiple muscle groups simultaneously. In addition to the chest, it also targets the shoulders, triceps, and, most importantly, the obliques. As you twist your torso to one side while performing the push-up, your oblique muscles are activated, providing a challenging and effective workout for your core.

To maximize the benefits of the Twist Push-up and avoid injury, it's important to maintain proper form throughout the exercise. Keep your core engaged and your body in a straight line. Avoid arching your back or letting your hips sag.

Benefits of Twist Push-ups

To fully reap the benefits of the Twist Push-up, engage multiple muscle groups simultaneously and strengthen your core, while avoiding the risk of injury.

Twist Push-ups are an excellent exercise for improving core stability and upper body strength. By incorporating a twisting motion, this variation of the traditional push-up adds an extra challenge and targets additional muscles.

One of the main benefits of Twist Push-ups is the improvement in core stability. As you twist your body during the exercise, you engage the muscles in your abdomen, obliques, and lower back. This helps to strengthen and stabilize your core, which is crucial for maintaining good posture, preventing lower back pain, and enhancing overall athletic performance.

In addition to core stability, Twist Push-ups also target your upper body muscles. This exercise primarily works your chest, shoulders, and triceps, similar to regular push-ups. However, the twisting motion engages your muscles in a different way, increasing the activation of your shoulder muscles and challenging your chest muscles from different angles.

Common Mistakes to Avoid

To perform Twist Push-ups correctly and avoid common mistakes, focus on maintaining proper form and technique. One common mistake to avoid is letting your hips sag or lift too high during the exercise. This can put unnecessary strain on your lower back and decrease the effectiveness of the exercise. Instead, engage your core muscles and keep your body in a straight line from your head to your heels.

Another mistake isn't fully extending your arms at the top of the push-up. Make sure to fully straighten your arms and squeeze your chest muscles before transitioning into the twist. It's also important to avoid rushing through the exercise. Take your time and perform each repetition with control and precision. Rushing can lead to poor form and increase the risk of injury.

Lastly, avoid twisting too far or forcefully. The twist should be controlled and controlled, engaging your obliques without straining your back or shoulders. By focusing on these proper execution tips, you can maximize the benefits of the Twist Push-up while reducing the risk of injury.

Variations to Challenge Yourself

To challenge yourself, try incorporating variations of the Twist Push-up exercise. These advanced modifications won't only test your strength and stability but also add an extra element of difficulty to your workout routine.

One option is to perform the Twist Push-up on an unstable surface, such as a Bosu ball or a stability ball. By engaging your core muscles even more, you'll enhance your balance and coordination while also targeting your chest, shoulders, and triceps.

Another option is to add equipment to the exercise. You can use a resistance band around your back or shoulders to increase resistance and intensity. Alternatively, you can try using push-up handles or parallettes to elevate your hands, which will deepen the twist and engage your obliques even further.

By incorporating these advanced modifications and equipment options, you'll continue to challenge your body and take your Twist Push-up to the next level.

Now, let's move on to the next section for some tips on how to progress and achieve optimal results.

Tips for Progression and Results

As you continue to challenge yourself with variations of the Twist Push-up exercise, it's important to focus on progression and achieving optimal results. Here are some tips to help you progress and track your results:

  1. Gradual Progression: Start with the basic Twist Push-up and gradually increase the difficulty by adding more reps or sets. Once you feel comfortable, you can try more advanced variations like the Spiderman Twist Push-up or the Plyo Twist Push-up.
  2. Proper Form: Maintaining proper form is crucial for getting the most out of your Twist Push-up. Keep your body in a straight line, engage your core, and twist your torso as you perform the push-up. Avoid arching your back or sagging your hips.
  3. Tracking Results: Keep a record of your workouts to track your progress. Note down the number of reps, sets, and variations you perform, as well as any modifications or improvements you make. This will help you stay motivated and make adjustments to your routine as needed.

By using these progression techniques and tracking your results, you can continually challenge yourself and see improvements in your strength and endurance. Remember to listen to your body and make adjustments as necessary to prevent injury and ensure steady progress.

Keep pushing yourself and enjoy the journey!

Frequently Asked Questions

How Many Calories Can You Burn From Doing Twist Push-Ups?

You can burn a significant amount of calories by doing twist push-ups. This exercise targets multiple muscle groups, including your chest, arms, shoulders, and core. The twisting motion engages your obliques, further intensifying the workout.

Can Twist Push-Ups Help in Reducing Belly Fat?

Twist push-ups can be an effective exercise for reducing belly fat. By engaging your core muscles and adding a rotational movement, twist push-ups target the obliques and help strengthen and tone the abdominal muscles.

This exercise also increases your overall upper body strength and stability. To get the most out of twist push-ups, you can try different variations like adding a medicine ball or using a stability ball. These variations challenge your muscles in different ways and can enhance the benefits of twist push-ups.

Is It Safe to Do Twist Push-Ups if You Have a Shoulder Injury?

If you have a shoulder injury, it's important to prioritize your safety during exercise.

Twist push-ups can put strain on your shoulder joints, so it may not be the best option for shoulder injury rehabilitation.

However, there are alternative exercises that can still target your core muscles without putting excessive pressure on your shoulders.

Consult with a healthcare professional or a certified trainer to find the best exercises that suit your injury and fitness goals.

How Often Should Twist Push-Ups Be Incorporated Into a Workout Routine?

To effectively incorporate twist push-ups into your workout routine, it's important to consider the frequency. These dynamic exercises can be done 2-3 times a week to engage your core muscles and improve upper body strength.

Are Twist Push-Ups Suitable for Beginners or Should They Be Done by More Advanced Individuals?

Twist push-ups can be challenging, especially for beginners. They require a certain level of upper body strength and core stability. However, with the right modifications, beginners can still benefit from incorporating twist push-ups into their workout routine.

On the other hand, twist push-ups are particularly beneficial for advanced individuals. They help improve rotational strength and stability, making them a great addition to their training regimen.


In conclusion, the twist push-up is a challenging exercise that offers numerous benefits. By engaging your core, chest, and arms, it helps to strengthen and tone your upper body.

It also improves stability and mobility, making it a great addition to any workout routine. To maximize results, remember to maintain proper form and technique, avoid common mistakes, and try different variations to keep challenging yourself.

With consistency and progression, you'll achieve great results from this exercise.

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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