Push Up to Side Plank
Push Up to Side Plank is a beginner-level compound in the strength category that primarily works the chest. It also recruits the abs, shoulders and triceps. It is performed with bodyweight.
How to do it
- 1Get into pushup position on the toes with your hands just outside of shoulder width.
- 2Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
- 3Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
- 4Lower the arm back to the floor for another pushup and then twist to the other side.
- 5Repeat the series, alternating each side, for 10 or more reps.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.