About this exercise
The Side Push-Up is a bodyweight exercise performed lying on your side, using one arm to press the upper body off the floor. It primarily targets the triceps of the supporting arm while also engaging the chest and shoulder.
Side Push-Up
Step by step instructions, muscle activation and variants for the Side Push-Up.
EasyTriceps
How to Perform
- Lie on your side on a mat with your legs stacked and body in a straight line
- Cross your lower arm across your torso so the hand rests near the opposite hip
- Place your upper hand flat on the floor in front of your chest, fingers pointing forward
- Press through the upper hand to push your upper body off the floor, extending the arm
- Keep your hips stacked and core engaged throughout
- Slowly lower your body back to the starting position with control
- Complete all reps on one side before switching
Muscle Activation
Primary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Side Push-Up
The Side Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.