Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Push Up to Side Plank Overview

The push up to side plank is a combination exercise which combines the traditional push up with a side plank.

The primary muscle groups the push up to side plank will target are the muscles of the core and chest.

The push up portion of the push up to side plank will strengthen the muscles of chest, shoulders and tricep. The side plank portion will strengthen the muscles of the abdominals and obliques.

Push Up to Side Plank Instructions

  1. Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
  2. Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the upper arms are parallel or your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Rotate through the upper back and allow the hips to turn as you reach for the ceiling and set up in a side plank position.
  7. Repeat for the desired number of repetitions.

Push Up to Side Plank Tips

  1. Pushups to side planks are very similar to T-pushups but there is one marked difference - a pushup to side plank will allow for rotation at the hips to get into the side plank position whereas the rotation in a t-push up should occur primarily at the upper back and the hip rotation should be limited.
  2. If you struggle with the rotation of the hip complex, set the feet wider and allow the heels to drop to the floor as you rotate.
  3. Your arms should resemble an arrow in the bottom position, not a “T”.
  4. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  5. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  6. Keep the chin down and don’t look up during the pushup.
  7. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  8. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  9. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits as such.