Push Up to Side Plank
Muscles worked
Instructions
- 1Get into pushup position on the toes with your hands just outside of shoulder width.
- 2Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
- 3Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
- 4Lower the arm back to the floor for another pushup and then twist to the other side.
- 5Repeat the series, alternating each side, for 10 or more reps.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Push Up to Side Plank
The push-up to side plank combines a standard push-up with a rotation into a side-plank hold on the way up, turning a chest exercise into a full-torso movement. Each rep works the chest and triceps during the push, then the obliques and shoulder stabilizers during the rotation and side-plank hold. It's a great exercise for building functional upper-body strength while training controlled torso rotation, a pattern often neglected in classic strength training. It needs no equipment and fits easily into a circuit. It's accessible to those who already have solid command of the standard push-up.
check_circleBenefits
- check_circleCombines a chest push with torso rotation
- check_circleStrengthens the obliques and shoulder stabilizers
- check_circleRequires no equipment
- check_circleFits easily into a functional circuit
lightbulbExecution tips
- lightbulbMaster the standard push-up before adding the rotation
- lightbulbRotate from the torso, not just the arm
- lightbulbKeep the hips stacked during the side-plank hold
- lightbulbAlternate sides for balanced training
warningCommon mistakes
- warningLetting the hips sag during the side-plank hold
- warningRotating only the arm without engaging the torso
- warningRushing the push-up to get to the rotation faster
- warningNeglecting one side more than the other
helpFrequently asked questions
Do I need to master the standard push-up first?expand_more
Yes, solid push-up technique is essential before adding the rotational component.
Can I do it from my knees to start?expand_more
Yes, a knee-supported version lets you progress safely.
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