Side Push up
Master the Side Push-up to build upper body strength and core stability. This dynamic exercise targets your chest, shoulders, and triceps.
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Side Push up
Description
An exercise that targets your chest and shoulders while also challenging your core stability. It is performed by starting in a traditional pushup position, then rotating to one side and raising the opposite arm.
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How to do Side Push up
- 01Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and feet hip-width apart.
- 02Setup
Shift your weight onto one hand and the outer edge of the corresponding foot, rotating your body to face sideways as you extend your free arm towards the ceiling.
- 03
Keeping your body in a straight line from head to heels, slowly lower your body by bending the supporting elbow, allowing your chest to move towards the floor.
- 04
Push through your supporting hand to extend your elbow and return to the starting side plank position with your free arm extended upwards.
- 05
Complete all desired repetitions on one side before carefully switching to the other side to maintain balance and muscle development.
Tips
- Maintain a straight line from your head to your heels throughout the entire movement to maximize core engagement and protect your spine.
- Control the lowering phase of the push-up (eccentric contraction) to build strength and increase muscle activation in your chest and triceps.
- Keep your supporting elbow tucked slightly towards your body, rather than flaring out, to reduce shoulder strain and better engage the triceps.
- Actively press through your supporting hand, imagining you are pushing the floor away, to fully engage your chest and triceps for a powerful push.
Common mistakes
- Sagging hips or arching the back during the movement reduces core engagement; maintain a rigid plank position by bracing your abdominal muscles.
- Flaring the supporting elbow out too wide places undue stress on the shoulder joint; keep the elbow tucked slightly to engage triceps and protect shoulders.
- Rushing the movement and using momentum diminishes muscle activation; control both the lowering and pressing phases for better results.
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Get Ellim — FreeQuestions
Is Side Push up good for beginners?
Side Push up 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 Side Push up?
You need Body weight to perform Side Push up. 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 Side Push up?
Maintain a straight line from your head to your heels throughout the entire movement to maximize core engagement and protect your spine. Control the lowering phase of the push-up (eccentric contraction) to build strength and increase muscle activation in your chest and triceps. Keep your supporting elbow tucked slightly towards your body, rather than flaring out, to reduce shoulder strain and better engage the triceps. Actively press through your supporting hand, imagining you are pushing the floor away, to fully engage your chest and triceps for a powerful push.
What are common mistakes when doing Side Push up?
Sagging hips or arching the back during the movement reduces core engagement; maintain a rigid plank position by bracing your abdominal muscles. Flaring the supporting elbow out too wide places undue stress on the shoulder joint; keep the elbow tucked slightly to engage triceps and protect shoulders. Rushing the movement and using momentum diminishes muscle activation; control both the lowering and pressing phases for better results.
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Free · iPhone only · Available on the App Store