What is All Around Push Up?

The All Around Push Up is a medium-level calisthenics push variation that combines a standard push up with a 180° body rotation. It primarily targets the chest, triceps, shoulders and core, demanding scapular control, posterior pelvic tilt, and rotational stability for safe execution.

How to Do All Around Push Up

  1. Set Plank Position: Start in a straight-arm plank with protracted scapula and a posterior pelvic tilt; hands shoulder-width, core braced and body in a rigid line from head to heels.
  2. Lower with Control: Perform a controlled push up, keeping elbows about 45°; descend until your chest nears the floor while maintaining scapular protraction and core tension.
  3. Explosive Rotation: At the top, push through your hands and rotate your entire body 180° around your arms, driving hips and shoulders together while keeping the torso solid.
  4. Stabilize Opposite: Land in the opposite plank with arms extended, absorb force through shoulders and core, re-engage scapular protraction and check alignment before the next descent.
  5. Breathe and Repeat: Maintain steady breathing, control each rotation and push up, and avoid dropping hips or craning the neck as you repeat for the set.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the All Around Push Up?

This exercise builds chest and triceps strength while improving shoulder stability, rotary core control, and coordination. It also enhances dynamic balance and functional shoulder mobility through the 180° rotation.

What common mistakes should I avoid?

Avoid sagging hips, early rotations, flared ribs, and collapsing through the shoulders. Failing to maintain scapular control or a posterior pelvic tilt reduces effectiveness and increases injury risk.

How can I progress or simplify this move?

Scale down with incline push ups plus half-rotations or slow shoulder-tap progressions. To progress, increase reps, tempo, or add sets; try straighter rotations or weighted vests only after mastering form.