Side Push-up with Towel

Master the Side Push-up with Towel for a challenging upper body and core workout. This dynamic push-up variation builds strength and stability.

AdvancedChest Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Side Push-up with Towel

Compound

Wide Hand Push up

Chest · Pectoralis Major Sternal Head · Body weight

Intermediate

Compound

One Side Archer Push-up

Chest · Pectoralis Major Clavicular Head · Body weight

Advanced

Compound

Kneeling Wide Hand Push Up

Chest · Body weight

Intermediate

Compound

Weighted Push-up with Vest

Chest · Pectoralis Major Clavicular Head · Weighted

Advanced

Description

A variation of the standard push-up where you slide a towel out to the side and then pull it back in. This engages your core and upper body in a challenging way.

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How to do Side Push-up with Towel

01
Setup
Start in a standard push-up position with one hand on the floor directly under your shoulder and the other hand on a towel placed slightly wider than shoulder-width.
02
Setup
Ensure your body forms a straight line from head to heels, engaging your core and glutes to maintain a rigid torso.
03
Inhale as you simultaneously bend your elbow, lowering your chest towards the floor, and slide the towel-hand out to the side, extending that arm.
04
Continue lowering until your chest is just above the floor, with your towel-hand arm fully extended to the side, feeling a stretch in your chest and shoulder.
05
Exhale as you powerfully push off the floor with your planted hand and simultaneously pull the towel-hand back towards the starting position, extending your planted arm.
06
Return to the starting push-up position with both arms slightly bent and controlled. Complete all repetitions on one side before switching to the other.

Tips

Maintain strong core tension throughout the entire movement to prevent your hips from sagging or rising excessively, which helps protect your lower back.
Control both the lowering (eccentric) and pulling (concentric) phases of the movement to maximize muscle engagement and reduce the risk of injury.
Focus on driving through the palm of your planted hand and actively pulling with the hand on the towel to fully engage your pectorals and triceps.
If the full range of motion is too challenging, reduce the distance you slide the towel out to the side until your strength and stability improve.

Common mistakes

Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your core as if preparing for a punch.
Shrugging your shoulders towards your ears, especially on the planted side, puts unnecessary strain on your neck; fix this by keeping your shoulders depressed and retracted away from your ears.
Rushing through the movement, especially during the towel slide, compromises muscle activation and increases injury risk; fix this by performing each repetition slowly and deliberately, controlling both the outward slide and inward pull.

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Questions

What muscles does Side Push-up with Towel work?

Side Push-up with Towel primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Deltoid Anterior, Triceps Brachii.

Is Side Push-up with Towel good for beginners?

Side Push-up with Towel is rated advanced. 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 with Towel?

You need Body weight to perform Side Push-up with Towel. 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 with Towel?

Maintain strong core tension throughout the entire movement to prevent your hips from sagging or rising excessively, which helps protect your lower back. Control both the lowering (eccentric) and pulling (concentric) phases of the movement to maximize muscle engagement and reduce the risk of injury. Focus on driving through the palm of your planted hand and actively pulling with the hand on the towel to fully engage your pectorals and triceps. If the full range of motion is too challenging, reduce the distance you slide the towel out to the side until your strength and stability improve.

What are common mistakes when doing Side Push-up with Towel?

Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your core as if preparing for a punch. Shrugging your shoulders towards your ears, especially on the planted side, puts unnecessary strain on your neck; fix this by keeping your shoulders depressed and retracted away from your ears. Rushing through the movement, especially during the towel slide, compromises muscle activation and increases injury risk; fix this by performing each repetition slowly and deliberately, controlling both the outward slide and inward pull.