The twisting push up targets the chest (pectoralis major), triceps, anterior deltoids, obliques, and deep abdominal muscles. The rotation into a side plank position also engages the rotator cuff and scapular stabilizers.

Because it is a weight-bearing exercise, it loads the bones of the wrists, spine, and hips — making it valuable for both strength and bone health.

Yes, when performed correctly and at the appropriate fitness level. The concern with twisting and osteoporosis relates to uncontrolled spinal rotation under load — such as golf swings or sit-ups. In a twisting push up, the spine stays in a supported neutral plank position and the rotation occurs through the thoracic spine.

In the Exercise for Better Bones program, this is included as an Elite level exercise for clients who have mastered the floor push up.

They are essentially the same exercise. A "T push up" refers to the T-shape your body forms at the top of the rotation when one arm reaches toward the ceiling and you are in a side plank.

"Twisting push up," "push up and twist," "twisted push ups," and "push up with rotation" are all common names for this movement.

Place your feet at least 10 inches apart. You need enough space so that when you rotate into the side plank, you can roll onto the outside edge of your bottom foot and the inside edge of your top foot without your feet getting in each other's way.

You should be able to perform a full floor push up with proper form — body in a straight line from head to heels, upper arms coming down parallel to the floor, and no leading with the head or pelvis.

If you are not there yet, start with wall push ups and progress through incline push ups at increasing angles before attempting the floor version.

Shoulder pain during twisting push ups is usually caused by hand placement that is too narrow or too wide, flaring elbows, or losing scapular control during the rotation.

Keep your hands between shoulder-width and one-and-a-half shoulder-widths apart, and focus on actively spreading your shoulder blades as you push up. If pain persists, see the guide on diagnosing and fixing push up pain.