Quick Answer
Push-Up To Side Plank is a intermediate strength exercise that targets your chest, shoulders and obliques. It uses only your bodyweight. Start high plank.
Video Tutorial
How to Perform the Push-Up To Side Plank
- 1
Start high plank.
- 2
Perform push-up.
- 3
At top, shift weight to left hand.
- 4
Rotate body right, extend right arm up (Side Plank).
- 5
Hold briefly.
- 6
Return right hand to floor.
- 7
Perform push-up.
- 8
Rotate left into side plank.
- 9
Alternate.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Push-Up To Side Plank isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Push-Up To Side Plank work?
The Push-Up To Side Plank primarily works your chest, shoulders and obliques. Secondary muscles include the abdominals, triceps and core.
What equipment do I need for the Push-Up To Side Plank?
The Push-Up To Side Plank needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Push-Up To Side Plank suitable for beginners?
The Push-Up To Side Plank is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Push-Up To Side Plank should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Push-Up To Side Plank every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest, shoulders and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.