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.

Intermediate

Compound

Push

30s per set1 min rest

Upper Arms

Body weight

Variations of Side Push up

Compound

Handstand Push Up

Master the Handstand Push Up for incredible upper body strength and shoulder development.

VeryHigh

Upper ArmsBody weight

Compound

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.

Intermediate

Upper ArmsBody weight

Compound

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

Intermediate

Upper ArmsBody weight

Compound

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.

Beginner

Upper ArmsBody weight

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

1
Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and feet hip-width apart.
2
Setup
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.

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Frequently Asked Questions

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.

Related Exercises

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Body Up

Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.

Advanced

Upper ArmsBody weight

Compound

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.

Intermediate

Upper ArmsBody weight