Corkscrew Push-up

Corkscrew Push-up

The Corkscrew Push-up is an advanced variation of the traditional push-up that targets your chest, shoulders, triceps, and core muscles. This challenging exercise adds a rotational element, making it an excellent choice for those looking to enhance upper body strength, stability, and coordination. To perform the Corkscrew Push-up, you begin in a high plank position with your hands slightly wider than shoulder-width apart. As you lower your body towards the ground, you simultaneously rotate one shoulder towards the ceiling, threading your arm under your body. This twisting motion engages the oblique muscles on the side of your body, further intensifying the exercise. While the Corkscrew Push-up may seem intimidating, it offers numerous benefits. It not only helps to strengthen your chest and upper body but also enhances your core stability, as you must engage your abdominal muscles to maintain proper form through the rotational movement. Additionally, this exercise can improve your shoulder mobility and flexibility, promoting better posture and reducing the risk of injury. When incorporating the Corkscrew Push-up into your workout routine, it's important to start slowly and focus on maintaining proper form. Ensure your core stays engaged throughout the entire movement, and do not rush the rotational twist. As with any challenging exercise, listen to your body and only progress to this variation when you have mastered the basic push-up and have built sufficient upper body strength.


  • Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
  • Lower your chest towards the ground by bending your elbows, keeping them close to your body.
  • As you push back up, rotate your body to one side and extend one arm straight up towards the ceiling, creating a T-shape with your body.
  • Return to the starting position and repeat on the opposite side.
  • Continue alternating sides with each repetition.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement
  • Increase the intensity by performing the push-up on an elevated surface such as a bench or step
  • Engage your core muscles by drawing your belly button towards your spine
  • Incorporate variations such as alternating the direction of the twist or adding a jump at the end of each rep
  • Practice proper breathing by exhaling as you push up and inhaling as you lower yourself down
  • Use a yoga or exercise mat to provide cushioning and support for your hands and knees
  • Start with a modified version of the exercise by performing it on your knees until you build enough strength for the full movement
  • Incorporate regular stretching and mobility exercises to improve flexibility and range of motion
  • Stay consistent with your training by scheduling regular workout sessions to see progress
  • Fuel your body with a well-balanced diet that includes plenty of protein and healthy carbohydrates to support muscle recovery and growth


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