Push Up to Side Plank

Combine strength and stability with the Push Up to Side Plank. Sculpt your chest, shoulders, triceps, and core while improving rotational stability and

IntermediateWaist Body weight

Movement: Compound
Force: Push
Per set: 30s
Rest: 15s

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Variations of Push Up to Side Plank

Compound

Side Plank Pull

Waist · Body weight

Advanced

Compound

Band push sit up

Waist · Band

Intermediate

Compound

Side Plank

Waist · Obliques · Body weight

Intermediate

Compound

Kettlebell Side Plank

Waist · Kettlebell

Intermediate

Description

An exercise that combines a push-up with a side plank to work the upper body and core muscles.

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How to do Push Up to Side Plank

01
Setup
Start in a high plank position with hands directly under your shoulders, fingers pointing forward, and feet hip-width apart. Maintain a straight line from head to heels, engaging your core.
02
Lower your chest towards the floor by bending your elbows, keeping them close to your body, until your chest is just above the ground.
03
Push back up to the high plank, then immediately shift your weight onto your right hand and rotate your body to the left, extending your left arm towards the ceiling.
04
Stack your left foot on top of your right, or place it in front for more stability, and hold the side plank, maintaining a straight line from head to heels.
05
Control your movement as you return to the high plank position, placing your left hand back on the floor.
06
Repeat the push-up and transition to a side plank on the right side, extending your right arm towards the ceiling.

Tips

Focus on controlled transitions between the push-up and side plank, avoiding jerky movements to maintain stability and engage your core effectively.
Keep your hips lifted throughout the side plank portion, preventing them from sagging towards the floor to maximize oblique activation.
Engage your glutes and quads during the push-up and plank phases to maintain a rigid body line and prevent your hips from dropping or arching.
Inhale as you lower during the push-up, exhale as you push up, and maintain steady breathing during the side plank hold.

Common mistakes

Sagging hips during the side plank reduces core engagement; fix this by actively lifting your hips and engaging your obliques.
Losing core tension during the push-up causes the lower back to arch; prevent this by bracing your abs tightly as if preparing for a punch.
Rushing the transition between the push-up and side plank compromises stability; slow down and control the rotation, moving deliberately.

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Questions

Is Push Up to Side Plank good for beginners?

Push Up to Side Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Push Up to Side Plank?

You need Body weight to perform Push Up to Side Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Push Up to Side Plank?

Focus on controlled transitions between the push-up and side plank, avoiding jerky movements to maintain stability and engage your core effectively. Keep your hips lifted throughout the side plank portion, preventing them from sagging towards the floor to maximize oblique activation. Engage your glutes and quads during the push-up and plank phases to maintain a rigid body line and prevent your hips from dropping or arching. Inhale as you lower during the push-up, exhale as you push up, and maintain steady breathing during the side plank hold.

What are common mistakes when doing Push Up to Side Plank?

Sagging hips during the side plank reduces core engagement; fix this by actively lifting your hips and engaging your obliques. Losing core tension during the push-up causes the lower back to arch; prevent this by bracing your abs tightly as if preparing for a punch. Rushing the transition between the push-up and side plank compromises stability; slow down and control the rotation, moving deliberately.