What muscles does the Corkscrew Push-Up work?

The Corkscrew Push-Up primarily targets your obliques and upper abs due to the twisting motion. It also engages secondary muscles including the shoulders, chest, and triceps, making it a full upper-body and core strengthening move.

Do I need equipment to perform Corkscrew Push-Ups?

No equipment is required for Corkscrew Push-Ups, as they are a bodyweight exercise. You just need enough floor space and a comfortable surface, such as a yoga mat, to cushion your hands and knees.

Are Corkscrew Push-Ups suitable for beginners?

Beginners can perform Corkscrew Push-Ups by limiting the range of motion or doing them from a modified knee position. It’s important to focus on core engagement and proper twisting technique before increasing intensity.

What are common mistakes to avoid in Corkscrew Push-Ups?

Common mistakes include dropping the hips, failing to engage the core, and moving too quickly through the twist. To avoid injury, maintain a straight spine, control the movement, and keep your elbows close to your body.

How many sets and reps should I do for Corkscrew Push-Ups?

For general fitness, aim for 3 sets of 8–12 reps per side, resting 30–60 seconds between sets. Advanced athletes can increase to 15–20 reps or perform them more slowly to enhance core activation.

What is the proper form to stay safe during Corkscrew Push-Ups?

Maintain a neutral spine and keep your shoulders aligned over your wrists. Engage your abs throughout the twist to prevent lower back strain, and avoid letting your head drop to maintain neck safety.

Are there variations of the Corkscrew Push-Up for different fitness levels?

Yes, you can modify by performing the exercise from your knees for less intensity or add a plank hold between reps for extra core challenge. Advanced variations include using elevated feet or adding a slow eccentric phase.

Corkscrew Push-Up

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Start in a tabletop position with hands under shoulders and knees under hips. Lower your chest by bending your elbows while twisting your torso to one side, letting your shoulder dip toward the floor, then push back up as you untwist. Alternate sides with each rep, keeping your core engaged throughout.

Step-by-Step Instructions

Begin in a tabletop position on the floor, with your hands directly under your shoulders and knees under your hips.
Engage your core and position your body so that your weight is evenly distributed between your hands and knees.
Lower your body by bending your elbows, while simultaneously twisting your torso to one side. Allow your shoulder to dip closer to the floor on the twisting side.
Push back up to the starting position, untwisting your torso as you return.
Repeat the movement on the opposite side, twisting your torso in the other direction.
Continue alternating sides for the desired number of repetitions.

Explore more obliques exercises or bodyweight exercises in our exercise library.

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Frequently Asked Questions

What muscles does the Corkscrew Push-Up work?: The Corkscrew Push-Up primarily targets your obliques and upper abs due to the twisting motion. It also engages secondary muscles including the shoulders, chest, and triceps, making it a full upper-body and core strengthening move.
Do I need equipment to perform Corkscrew Push-Ups?: No equipment is required for Corkscrew Push-Ups, as they are a bodyweight exercise. You just need enough floor space and a comfortable surface, such as a yoga mat, to cushion your hands and knees.
Are Corkscrew Push-Ups suitable for beginners?: Beginners can perform Corkscrew Push-Ups by limiting the range of motion or doing them from a modified knee position. It’s important to focus on core engagement and proper twisting technique before increasing intensity.
What are common mistakes to avoid in Corkscrew Push-Ups?: Common mistakes include dropping the hips, failing to engage the core, and moving too quickly through the twist. To avoid injury, maintain a straight spine, control the movement, and keep your elbows close to your body.
How many sets and reps should I do for Corkscrew Push-Ups?: For general fitness, aim for 3 sets of 8–12 reps per side, resting 30–60 seconds between sets. Advanced athletes can increase to 15–20 reps or perform them more slowly to enhance core activation.
What is the proper form to stay safe during Corkscrew Push-Ups?: Maintain a neutral spine and keep your shoulders aligned over your wrists. Engage your abs throughout the twist to prevent lower back strain, and avoid letting your head drop to maintain neck safety.
Are there variations of the Corkscrew Push-Up for different fitness levels?: Yes, you can modify by performing the exercise from your knees for less intensity or add a plank hold between reps for extra core challenge. Advanced variations include using elevated feet or adding a slow eccentric phase.