Side Push-Up
Strengthen core & arms with Side Push-Ups! This bodyweight exercise builds stability. Great for all levels, modify as needed.
The Side Push-Up mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Side Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Side Push-Up Variations and Alternatives
How to do the Side Push-Up
Lie on one side with your legs stacked on top of each other and your knees straight.
Place the arm closest to the floor across your chest and rest it on your upper arm just above the elbow. This arm will be supporting some of your body weight and also stabilize you during the exercise.
Place the top hand on the floor in front of your chest; your elbow should be bent, with your forearm and palm flat on the ground for support. This will be your working arm.
Contract your abdominal muscles to help stabilize the body, and ensure your body is in a straight line from head to heels.
Push off the ground with the top hand, extending your arm to lift your upper body off the floor. Your weight should be supported by your lower arm and hand, as well as the side of your lower foot.
Raise until your working arm is straight (but not locked), and your body is lifted in a diagonal line, with only the side of your lower foot and your lower arm on the floor.
Lower your body back to the starting position, controlling the movement with your core and arm muscles.
Perform the desired number of repetitions, then switch to the other side and repeat the exercise with the opposite arm.
Ensure that you maintain proper form throughout the exercise and avoid straining your neck or shoulder. Adjust the number of repetitions and sets according to your fitness level.
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Side Push-Up FAQs
What muscles does the Side Push-Up work?
The Side Push-Up 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 Side Push-Up?
None. The Side Push-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Side Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Across-Body Push-Up, Grasshopper Push-Up and Alternating Kneeling Archer Push-Up.
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