Push-Up to Side-Plank
Strength meets stability! Push-Up to Side-Plank builds upper body power and core strength. A full-body challenge!
The Push-Up to Side-Plank is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Push-Up to Side-Plank Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Push-Up to Side-Plank Variations and Alternatives
How to do the Push-Up to Side-Plank
Start in a standard push-up position with your hands slightly wider than shoulder-width apart, feet together, and body forming a straight line from head to heels.
Tighten your core and glutes to keep your body stable.
Lower your body down in a controlled manner until your chest nearly touches the floor while keeping your elbows close to your sides.
Push up through your hands to return to the starting position.
Once you are back in the starting push-up position, shift your weight onto one hand and rotate your body to the side into a side plank. Your body should now be sideways with one arm extended towards the ceiling, forming a T-shape.
Stabilize your body and hold the side plank position momentarily, making sure your hips do not sag and your body forms a straight diagonal line from head to heels.
Rotate your body back to the starting push-up position.
Repeat the push up and then rotate to the side plank on the opposite side.
Continue alternating the push-up with the side plank on each side for the desired number of repetitions or duration.
Note: This exercise can be modified to decrease difficulty by performing the push-ups with the knees on the ground, or by holding the side plank for a shorter duration of time. Ensure that you maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout.
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Push-Up to Side-Plank FAQs
What muscles does the Push-Up to Side-Plank work?
The Push-Up to Side-Plank mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Push-Up to Side-Plank?
None. The Push-Up to Side-Plank is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up to Side-Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Push-Up to Side-Plank go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up to Side-Plank variations and alternatives?
Similar exercises include the Archer Push-Up, Aztec Push-Up, Bear Push-Up and Body Up.
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