Corkscrew Push-up

Cómo hacer el Corkscrew Push-up

1. 1Start in a high plank with your hands slightly wider than shoulder-width and your body in a straight line from head to heels.
2. 2Brace your core and set your shoulder blades down and back to stabilize your trunk.
3. 3Bend your elbows to lower your chest toward the floor, keeping them tucked at roughly a 45° angle to your torso.
4. 4As you descend, rotate your hips and torso and drive one knee diagonally across your body toward the opposite elbow.
5. 5Pause briefly near the bottom with the knee drawn in and your chest just above the floor.
6. 6Reverse the twist, returning the foot to the plank position as you press back up to full arm extension.
7. 7Repeat the rotation to the same side or alternate sides each rep, keeping your hips from sagging throughout.
8. 8Finish your reps and lower your knees to the floor to rest.

Consejos de técnica

• Lead the rotation from your hips and obliques, not your shoulders, so the twist comes from your core rather than your arms.
• Keep your spine long and your hips level on the way down to protect your lower back during the rotation.
• Control the descent over two to three seconds; the slower twist is where the obliques do the most work.
• If full range is too hard, drop to your knees and keep the same rotational pattern with a shorter lever.

Errores comunes

• Letting the hips sag or pike during the twist, which removes core tension and strains the lower back.
• Rushing the rotation instead of controlling it, so momentum replaces oblique work and the rep loses its purpose.
• Flaring the elbows out to 90°, which stresses the shoulder joint and reduces chest engagement.
• Only half-bending the arms, turning it into a knee tuck without the push-up depth that loads the chest.

Preguntas frecuentes