Also known as: rotational push-up, rotation push-up, 180 push-up, push-up with rotation, rotating push-up

What is All Around Push Up?

The All Around Push Up is a dynamic bodyweight push variation that pairs a push-up with a 180° full-body rotation. It primarily targets chest, triceps, shoulders and core, and is rated medium difficulty. Maintain a protracted scapula, posterior pelvic tilt and tight core for safe execution.

How to Do All Around Push Up

  1. Set the plank: Start in a straight-arm plank with protracted scapulas, posterior pelvic tilt and feet hip-width; brace the core and keep a neutral neck before beginning.
  2. Lower with control: Lower your chest toward the floor by bending the elbows with stable shoulders, keeping alignment and exhaling on the descent to protect the shoulder joints.
  3. Press and rotate: Explosively press up while initiating a quick full-body rotation around the arms until you face the opposite side, rotating through the torso rather than just the hips.
  4. Stabilize opposite side: Land in a straight-arm plank facing the new direction, re-establish scapular protraction, posterior pelvic tilt and core tension; ensure shoulders align over wrists before the next rep.
  5. Maintain reps safely: Count each push-up plus 180° rotation as one rep; move with controlled speed, stop if form breaks and rest between sets to avoid fatigue-related collapse.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Get into a Straight Arm Plank position, with protracted scapulas and a posterior pelvic tilt engaged.

Keep your body solid as you perform a normal push up. At the top of each rep, quickly rotate your full body around your arms until you find yourself on the opposite position from where you started.

Each Push Up + 180 degree rotation counts as 1 rep. Repeat the motion for the required amount of reps to complete a set.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the All Around Push Up?

It builds pressing strength, shoulder stability, core rotational control and unilateral coordination by combining push-up force with a 180° rotation. Benefits include improved scapular protraction, dynamic balance under load and increased upper-body endurance without equipment.

What common mistakes should I avoid?

Avoid rotating only at the hips, letting the hips sag, collapsing the shoulders or rushing the turn. Common errors include losing scapular protraction, flared elbows and inadequate core bracing, which raise risk of shoulder or low-back strain.

How can I progress or regress the All Around Push Up?

Regress with incline push-ups, knee push-ups or half-rotations to reduce load and rotation. Progress by increasing reps, adding tempo control, elevating feet or using unstable surfaces (rings or medicine ball) once rotation control is solid.