Twist Push-up (One Hand Elevated)
Advanced
Expert Advice
Use the elevated hand as adjustable assistance: press into it more when the floor-side arm cannot control the descent. Keep both hands supported throughout.
How-to-do Steps
- Place one hand sideways on a flat bench, sturdy step, stair, or chair seat.
- Place your other hand on the floor beneath your shoulder.
- Extend your legs with feet apart, keeping your hips aligned with your torso.
- Bend your floor-side elbow, lowering your chest toward that hand as your torso rotates.
- Press through your floor hand to straighten that arm and reverse the torso rotation.
- Complete the prescribed repetitions on this pressing side, then switch hand positions and repeat.
Common Mistakes
- Hips sag during rotationFix: tighten your abdomen and rotate your trunk as one unit.
- Elevated shoulder feels stretchedFix: move closer to the support and reduce your lowering depth.
Coach Cues
Lower toward floor handRotate as one unitPush the floor away
Short reminders to keep in mind during every set.
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Muscles Worked
Twist Push-up (One Hand Elevated) primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders15%
Abs10%
Triceps25%
Equipment
Body Weight
Special Bench
Exercise Type
Strength
Why Level 4?
Advanced
Primarily one-arm pressing demands substantial strength while controlling torso rotation.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Twist Push-up (One Hand Elevated) work?
Twist Push-up (One Hand Elevated) primarily targets the Chest. Secondary muscles involved include Shoulders, Abs, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Twist Push-up (One Hand Elevated)?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Twist Push-up (One Hand Elevated) suitable for beginners?
Twist Push-up (One Hand Elevated) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Twist Push-up (One Hand Elevated)?
Hips sag during rotation: tighten your abdomen and rotate your trunk as one unit. Elevated shoulder feels stretched: move closer to the support and reduce your lowering depth.
