Push Up to Side Plank

How to do the Push Up to Side Plank

1. Get into pushup position on the toes with your hands just outside of shoulder width.
2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
3. Do 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.
4. Lower the arm back to the floor for another pushup and then twist to the other side.
5. Repeat the series, alternating each side, for 10 or more reps.

Muscles worked

Role	Muscles
Primary	chest
Secondary	abs, shoulders, triceps
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same chest, with and without kit.

Bench Press - With Bands Resistance Bands Alternating Floor Press Kettlebell Bent-Arm Dumbbell Pullover Dumbbell Decline Dumbbell Bench Press Dumbbell Dumbbell Bench Press Dumbbell Dumbbell Bench Press with Neutral Grip Dumbbell

Harder than the Push Up to Side Plank

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Superset the Push Up to Side Plank with

Opposing lats and middle back work — alternate sets without extra rest.

Chin-Up lats Inverted Row middle back Pullups lats V-Bar Pullup lats

Common questions

What muscles does the Push Up to Side Plank work?

The Push Up to Side Plank primarily works the chest, with the abs, shoulders, and triceps as secondary movers. Alternating Floor Press, Incline Push-Up Medium, and Incline Push-Up Reverse Grip train the same muscle, across 11 equipment types.

What equipment do you need for the Push Up to Side Plank?

None — the Push Up to Side Plank is bodyweight, so it works at home, in a hotel room or outdoors. Alternating Floor Press and Incline Push-Up Medium also need nothing.

Is the Push Up to Side Plank suitable for beginners?

Yes, the Push Up to Side Plank is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Push Up to Side Plank go in a workout?

Early — the Push Up to Side Plank is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Chin-Up and Inverted Row later.

Similar exercises

Alternating Floor Press Kettlebell Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight Isometric Wipers Bodyweight Barbell Bench Press - Medium Grip Barbell