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Push-Up to Side Plank

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesObliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Secondary MusclesDeltoid Anterior, Gluteus Maximus, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis, Tensor Fasciae Latae
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Introduction to the Push-Up to Side Plank

The Push-Up to Side Plank is a dynamic exercise that strengthens the upper body, core, and enhances overall balance and stability. It is ideal for individuals at an intermediate to advanced fitness level seeking to increase their functional strength and muscular endurance. Incorporating this exercise into your routine can lead to improved posture, enhanced athletic performance, and a more toned physique.

Performing the: A Step-by-Step Tutorial Push-Up to Side Plank

  • Lower your body to the ground by bending your elbows, while keeping your body straight.
  • Push your body back up to the original position.
  • As you reach the top of your push-up, shift your weight onto your left hand, rotate your body to the right, and lift your right hand towards the ceiling, coming into a side plank position.
  • Return to the starting push-up position and repeat the process, this time rotating to the left for the side plank. Continue to alternate sides with each push-up.

Tips for Performing Push-Up to Side Plank

  • Controlled Movements: Slow and controlled movements are key for this exercise. Avoid rushing through the push-up or the transition to the side plank. This ensures you are using your muscles, not momentum, to perform the exercise and can help prevent injury.
  • Core Engagement: Make sure to engage your core throughout the entire exercise. This not only helps maintain balance during the side plank, but also ensures you are working your abdominal muscles. A common mistake is to let the hips sag during the side plank, which can strain the lower back. Keep

Push-Up to Side Plank FAQs

Can beginners do the Push-Up to Side Plank?

Yes, beginners can do the Push-Up to Side Plank exercise, but they may need to modify it initially until they build up their strength. Instead of starting in a standard push-up position, they can begin on their knees. They can also do the side plank with the lower knee on the ground for extra support. It's important to maintain proper form to avoid injury and get the most benefit from the exercise. As strength improves, they can gradually progress to the more advanced versions of the exercise.

What are common variations of the Push-Up to Side Plank?

  • Spiderman Push-Up to Side Plank: In this version, as you lower into the push-up, you bring one knee to the elbow on the same side. As you push back up, you transition into a side plank.
  • Push-Up to Side Plank with Leg Lift: This is similar to the standard push-up to side plank, but with an added leg lift in the side plank position to engage the lower body and core.
  • Medicine Ball Push-Up to Side Plank: This variation includes a medicine ball. You place one hand on the medicine ball while in the push-up position, perform the push-up, then transition into a side plank with the hand still on the medicine ball.
  • Push-Up to Side

What are good complementing exercises for the Push-Up to Side Plank?

  • Tricep Dips: By targeting the triceps, shoulders, and upper body, tricep dips enhance the strength needed to perform the push-up portion of the Push-Up to Side Plank effectively and efficiently.
  • Russian Twists: This exercise complements the side plank portion of the Push-Up to Side Plank by targeting the oblique muscles, which are crucial for maintaining balance and stability during the side plank movement.

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