# Push-Up to Side Plank

URL: https://heatsy.app/ex/push-up-to-side-plank

Also known as: Push-Up Side Plank, Pushup to Side Plank, Press-Up to Side Plank, Push-Up with Rotation, T Push-Up, Rotating Push-Up

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](https://heatsy.app/ex/push-up)
- [Side Plank](https://heatsy.app/ex/side-plank)