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Brock shuffle twist press up

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Brock shuffle twist press up. This is a great press up variation, which works your upper body, core and lower body. We have many more variations of press up on our exercise page.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Pecs, Anterior Deltoid, Triceps and Core
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Place your hands on the floor, slightly outside shoulder width apart.
  5. Spread your fingers slightly out and have them pointed up in the direction of your head.
  6. Raise up onto your toes so that all of your body weight is on your hands and your feet.
  7. Engage your abdominals to keep your body in a straight line and prevent arching your back or pointing your bottom in the air.
  8. Next, bend your elbows and lower your chest down towards the floor.
  9. The angle of your upper arms away from your body should be about 45 degrees.
  10. Once your elbows bend slightly beyond 90 degrees, then explosively push off the floor and at the same time twist your whole body so that the bottom leg kicks around and out off the floor
  11. Your weight should be on one arm with the elbow straight.
  12. Next explosively twist back to the lower press up position and repeat with a twist the opposite way around
  13. For strengthening you should perform 6-10 reps to fatigue
  14. You should perform 3-5 sets with 3 minutes rests
  15. This session can be done 2-3 times per week
  16. For endurance you should perform 15-25 reps to fatigue
  17. You should perform 3-5 sets with no more than 30 second rests
  18. This session can be done 2-3 times per week

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