Chest · Bodyweight
Rotational Push-up Knee Tap
How to do the rotational push-up knee tap, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Perform a push-up, and at the top rotate your torso to one side opening into a side plank while tapping the opposite knee toward your chest. Return your hand to the floor, complete the next push-up, and rotate to the other side, alternating each rep.
- 1Chest and triceps driving each push-up
- 2Obliques twisting to open the rotation
- 3Abs and hip flexors firing as you tap the knee
Common mistakes
- Letting your hips sag or pike during the push-up
- Rushing the rotation and losing core control
- Flaring your elbows or craning your head forward
Muscles worked
The rotational push-up knee tap mainly works the mid chest, triceps, and obliques, with the lower abs, front delts, upper chest, lower chest, upper abs, and hip flexors assisting.
- Mid ChestPrimary
- TricepsPrimary
- ObliquesPrimary
- Lower AbsSupport
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Hip FlexorsSupport
- ForearmsMinor
- QuadsMinor
- GlutesMinor
- Side DeltsMinor
Kovo programs the rotational push-up knee tap for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.