Push-up to Side Plank Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Gluteus Medius, Deltoids, Rectus Abdominis, Triceps, Tensor Fasciae Latae, Obliques, Gluteus Maximus, Deltoid Anterior, Iliopsoas, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Side Plank Push-up
How to: Push-up to Side Plank
- Start in a push-up position with your hands shoulder-width apart.
- Lower yourself into a push-up while keeping your body straight.
- As you push back up, rotate your body to one side and extend your arm upward to enter the side plank position.
- Hold the side plank briefly before returning to the starting position and repeating on the other side.
Common Mistakes
- Letting the hips sag during the push-up.
- Not fully extending the arm in the push-up phase.
- Rotating the hips too much during the transition to the side plank.
Modifications
- Perform on the knees for less intensity.
- Use an elevated surface for the push-up if needed.
Tips
- Engage your core throughout the exercise to maintain stability.
- Keep your body in a straight line from head to heels during the push-up.
- Rotate your body into the side plank carefully to avoid strain.
Push-up to Side Plank Alternatives
Tags
chest
core
strength
push-up
plank
balance