A rotating pushup combines a pushup with a side plank. If a standard pushup is no longer challenging, you can do this advanced exercise to build strength in your core and upper body as well as improve your motor coordination skills and balance. Athletes in sports requiring trunk rotations, such as tennis and baseball, can particularly benefit from a more rigorous workout for their core musculature.

Step-by-Step Execution

Get into a military-style pushup position with your hands shoulder-width apart and aligned under your shoulders. Your body should be straight, arms extended and legs together. Exhale and lower your chest to within a few inches of the floor. Inhale and push your body up. At the same time, lift your left arm up to the ceiling and rotate your body counterclockwise to your left. Form a "T" shape with your body and arms in the position of a side plank. Hold for a second, then return to starting position. Repeat the exercise, but lift your right arm and rotate clockwise. Perform five to 10 reps on each side.

The Benefits

The rotational pushup provides the advantages a standard pushup and a side plank, as well as the rotation of your trunk in the transition between the two exercises. During the pushup stage, you build strength in your arms, shoulders, chest, abdominals and lower back. When you transition to the second stage, your body has to sense the location and orientation of your rotating body and raised arm in space, which is known as proprioception. You're not only strengthening your core muscles for stabilization, but also increasing your neuromuscular control to maintain balance.

Adding Resistance

You can boost the load of the exercise by holding one or two dumbbells. Use hex dumbbells that can provide a stable base when you perform the pushup. If you use round dumbbells, they can roll away and compromise your form. When you use one dumbbell, lift the dumbbell with your working arm on the rotation and side plank. Complete all the reps for one side with the dumbbell and then put the dumbbell in your other hand to work the other side. You have the option to alternate arms if exercising with two dumbbells.

Tips and Considerations

Use slow and controlled movement to maximize the benefits of a rotating pushup. When you lift your arm to form the "T" shape, avoid pointing your elbow outward or you’ll put too much stress on your shoulder joint. To make the exercise easier, you can perform a modified pushup on your knees. You can also perform all the reps for one side in succession before switching. If you’re experiencing any pain in your shoulders or chest, discontinue the exercise.

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