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How To Do Iranian Twisting Push Ups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_IRANIAN_TWISTING_PUSH_UPS.jpg" } }, "headline":"How To Do Iranian Twisting Push Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do Iranian Twisting Push Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_IRANIAN_TWISTING_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>At Warrior Made, we’re all about expanding your arsenal of bodyweight exercises that will keep you out of a rut. Pushups are a standard exercise with some incredible benefits, but there’s no need to do the same old pushups day in and day out. Here we’re going to teach you a unique and challenging variation on the pushup. This move will really work your core and your rotational muscles: the Iranian twisting pushup.</p> <p>To perform the Iranian twisting pushup, start in a tabletop position. Lift your knees off the floor and press your weight back to enter a bear squat pose. Rotate to your left then bring your weight all the way forward. Twist to the right and bring your weight back. Now come back exactly the way you came to perform the move on the opposite side. This move sounds tricky, and it is! Be sure to follow the detailed cues we’ll outline in this article and you’ll see incredible strength and flexibility gains throughout your whole body.</p> <p>Beginners should perfect the kneeling slide before moving on to more challenging exercises. Start on the floor with your knees bent underneath you and your arms extended out in front of you—what yogi’s refer to as “child’s pose.” Press your torso forward to enter a kneeling plank. Bend your elbows to drop your chest to the floor. Push yourself up then shift your weight backward to return to the starting position. Beyond building upper body and core strength, this move is going to give you a great stretch all through your backside.</p> <p>From there, shift to the push slide. Start on all fours then press your torso back. Lift your knees off the floor so you’re in a bear squat position. Now push your weight forward until you reach a pushup position. Press back again to return to the starting position. At the beginning of the move, use your glutes and quads to press yourself forward. At the end, use that arm and upper body strength to press yourself back. Get ready to feel the burn on this move, from your legs to your abs to your arms!</p> <p>But we’re here to learn about the Iranian twisting pushup, so let’s learn how to do it with perfect form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Come into a tabletop position. Get on all fours with your knees directly under your hips. Place your hands on the floor slightly in front of your shoulders.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-LR-1.jpg" class="img-fluid" alt="iranian-push-up-1"> </picture> <li>Press your weight back and lift your knees off the ground to enter a bear squat position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-LR-2.jpg" class="img-fluid" alt="iranian-push-up-2"> </picture> <li>Turn your torso and your knees to the left.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-LR-3.jpg" class="img-fluid" alt="iranian-push-up-3"> </picture> <li>Press your weight all the way forward, keeping your body facing left.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-LR-4.jpg" class="img-fluid" alt="iranian-push-up-4"> </picture> <li>Once you’re fully extended, rotate your body to face your right side.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-LR-5.jpg" class="img-fluid" alt="iranian-push-up-5"> </picture> <li>Pull your weight all the way back to return to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-LR-6.jpg" class="img-fluid" alt="iranian-push-up-6"> </picture> <li>Repeat the pushup, this time going the opposite direction. Continue alternating until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As with all our pushup variations, it’s important to stay active. Press the pads of your hands into the ground and grip the floor with your fingers to activate the muscles along the sides of your body.</li> <li>In the pushup position your back arm should bend while your front arm stays open. Once you’ve rotated to the opposite side, these arms switch so your new back arm bends and your new front arm is open.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-7.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-7.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-7.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/iranian-push-up-LR-7.jpg" class="img-fluid" alt="iranian-push-up-7"> </picture> <li>During the movement, be sure to rotate your knees, your hips, and your torso fully to the side. You should feel like you’re doing a sideways pushup. Then fully rotate to the opposite side as you complete the movement.</li> <li>Inhale as you press yourself out then exhale as you pull back to the starting position.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>We’re not gonna lie, this pushup is extremely challenging. Take your time with it and focus on hitting that perfect form throughout the movement. As you get more comfortable you can pick up the pace so that your motion is efficient and fluid during the pushup. Get there, and you’re going to really test your upper and lower body strength, your core, and your stamina.</p> <p>Again, newbies should begin this progression with the kneeling slide. You’ll start getting used to that back and forth movement while building up strength and flexibility. From there, take it up a notch with the push slide. With your knees off the floor you’ll create a ton of tension in your core, great for working on those abs. Plus, the push slide will enhance your arm, chest, and leg strength to prepare you to take on the Iranian twisting pushup down the line.</p> <p>Now it’s time to test out this totally different and difficult move for yourself. Add a set to your next workout or see if you can do a few repetitions during the commercial break of your favorite TV show.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-push-slide/">Push Slides</a>.</p> </section> </article>

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