Side-To-Side Push-Up
A push-up variation that targets chest, triceps, and core, adding a lateral shift for an extra challenge!
The Side-To-Side Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Side-To-Side Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Deep Core (transverse abdominis)
Side-To-Side Push-Up Variations and Alternatives
How to do the Side-To-Side Push-Up
Start in a standard push-up position with your hands slightly wider than shoulder-width apart, feet together or slightly apart for stability, and your body forming a straight line from your head to your heels.
Brace your core and keep your body rigid throughout the movement.
Lower your body down to the right side by bending your arms, shifting your weight slightly toward the right hand while the left arm straightens. Your chest should move downwards toward the right hand as you descend.
Push back up to the starting position, engaging your chest and triceps to lift your body.
Once you reach the starting position, repeat the movement but lower your body towards the left side, allowing your weight to shift toward the left hand while the right arm straightens.
Alternate the side to which you lower your body with each repetition.
Keep your back straight and avoid sagging hips to prevent lower back strain.
Do not let your elbows flare out too much; keep them at a 45-degree angle to your body.
If the exercise is too challenging, you can modify it by dropping to your knees to perform the push-up.
Be sure to perform this exercise with control and without any jerky movements to avoid injury and maximize muscle engagement.
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Side-To-Side Push-Up FAQs
What muscles does the Side-To-Side Push-Up work?
The Side-To-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-To-Side Push-Up?
None. The Side-To-Side Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Side-To-Side Push-Up 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 Side-To-Side Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Side-To-Side Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Across-Body Push-Up, Grasshopper Push-Up and Lever Push-Up.
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