Push-Up to Side Plank

Body region

• Core
• Chest
• Shoulders
• Arms

Muscles

Main

• Pectoralis Major
• External Oblique
• Internal Oblique
• Triceps

Helps

• Deltoid
• Serratus Anterior
• Rectus Abdominis
• Transversus Abdominis

Holds

• Erector Spinae
• Quadratus Lumborum
• Gluteus Medius

Technique

1. Start in a high plank and do a push-up.
2. As you press up, rotate your body to one side and lift that arm toward the ceiling into a side plank.
3. Hold for a moment with the hips lifted.
4. Bring the hand back to the floor and do the next push-up.
5. Alternate the rotation side each rep.

Cues

• Rotate through the whole torso, not just the arm.
• Keep the feet wide for balance.
• Look at your top hand for a steady rotation.

Common mistakes

• Letting the hips sag in the side plank.
• Dropping the chest too far during the push-up.
• Twisting the lower back instead of the upper body.

Alternatives

• Push-Up
• Side Plank