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Push Up to Side Plank

The Push Up to Side Plank primarily targets your Chest, with support from Abdominals, Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Push Up to Side Plank

  1. Step 1. Get into pushup position on the toes with your hands just outside of shoulder width.
  2. Step 2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
  3. Step 3. Do 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.
  4. Step 4. Lower the arm back to the floor for another pushup and then twist to the other side.
  5. Step 5. Repeat the series, alternating each side, for 10 or more reps.

Frequently asked questions

How do I maintain proper alignment during the rotation?

Keep your feet stacked or staggered and move your hips and shoulders as a single unit. Avoid letting your hips sag toward the floor or leading the movement with your arm alone.

What are the primary muscles targeted by this movement?

The exercise primarily targets the pectorals during the push up phase. The side plank transition increases demand on the obliques and serratus anterior for rotational stability.

What is a common mistake to avoid during the transition?

Rushing the rotation often leads to a loss of core tension and shoulder instability. Ensure the arm on the ground is locked and the shoulder is packed before reaching toward the ceiling.

How can beginners scale this exercise for lower intensity?

Perform the push up and the side plank rotation from the knees to reduce the load. This allows you to focus on core control and shoulder alignment before moving to a full plank position.

What is the recommended set and rep range for this exercise?

Aim for 3 to 4 sets of 8 to 12 controlled repetitions per side. Focus on the quality of the rotation rather than high speed to maximize time under tension for the core.

Sample sets & reps for Push Up to Side Plank

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

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