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.
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.
How to Do Side Push up
- 1Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and feet hip-width apart.
- 2Setup
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.
- 3
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.
- 4
Push through your supporting hand to extend your elbow and return to the starting side plank position with your free arm extended upwards.
- 5
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.
Variations
Handstand Push Up
Master the Handstand Push Up for incredible upper body strength and shoulder development.
Cross Arms Push up
The Cross Arms Push-up is an advanced bodyweight exercise that challenges your chest, shoulders, and triceps with an unstable base, enhancing strength.
Close Grip Push up
Build powerful triceps and a strong chest with the close grip push-up. This bodyweight exercise intensifies triceps activation and enhances upper body
Push up (wall)
Strengthen your chest, shoulders, and triceps with the wall push-up. This beginner-friendly exercise builds upper body strength and stability effectively.
Related Exercises
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Push up on Forearms
Build triceps strength and core stability with the Forearm Push-up. Lower and push your body up from a forearm plank for a challenging upper body workout.
Diamond Push up (on knees)
Master the diamond push-up with this knee-supported variation, perfect for strengthening your triceps and inner chest.
Incline Close Grip Push Up
Strengthen your triceps and upper chest with the incline close grip push up. This bodyweight exercise builds pushing strength and muscular endurance.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Step Up Single Leg Balance with Bicep Curl
Challenge your balance and coordination with this multi-joint exercise targeting quads, glutes, and biceps.
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