How Does the Spin Pushup Work?

The spring and spin pushup is an advanced pushup that requires a lot of upper body and core strength to perform. It consists of an eruptive, rotational clock movement, using your entire body to move in the direction of hands on a clock. Because of the level of difficulty, the spin pushup should only be performed after you've become proficient at the standard and other variations of the pushup.

  1. Springing Spin

    • After you've completed and mastered other forms of the pushup, the spring and spin pushup can be performed. The spin push-up requires upper-body and core strength, while also toning those areas. Get into pushup position and lower yourself down to the floor. Using your upper body, push up off the floor explosively, lifting your hands and toes off the floor while rotating your body to the right side. Lower yourself back down and repeat. Try to rotate your body in a clockwise, circular motion in as few push-ups as possible. As you progress, try to rotate around the clock in as few as four push-ups, landing on 3 o'clock, 6 o'clock, 9 o'clock and back to the starting position at 12 o'clock.

    Spin Strength

    • Spin pushups can only be performed if you have prior strength in your upper body and core. Spin pushups target your lower pecs, while also toning your upper pecs, shoulders and triceps. Your abs, obliques and quads serve as stabilizer muscles in the spin pushup. Stabilizers are muscles that don't move, but serve to help you maintain a fixed position throughout the exercise.

    Supporting Your Spin

    • Working up to the spring and spin pushup requires that you master the original, basic pushup first. Start by lying face down on the floor. Tuck your toes under and push up using both of your hands. Your arms should be fully extended with your wrists aligned below your shoulders. Keep your back straight throughout the entire exercise. Bend your elbows and lower your body down close to the floor before pushing back up. After mastering the basics, move on to other forms of the pushup, such as the corkscrew or rotational push-p.

    Safely Spin

    • Do three sets of 10 reps of the spin pushup, as well as the other variations. Work your way to a higher number of reps as you get stronger. Perform spin pushups three times a week on non-consecutive days to give your muscles time to heal. If you feel pain, stop your workout and give your body one to two days rest. Never perform the spring and spin pushup without building your upper body and core strength through the other pushups, as this can lead to injury.