About this exercise
A dynamic bodyweight exercise that combines a standard push-up with a rotation into a side plank, simultaneously building chest and triceps strength while challenging core stability and rotational control.
Push-Up to Side Plank
Step by step instructions, muscle activation and variants for the Push-Up to Side Plank.
MediumUpper chestMiddle chest
How to Perform
- Start in a high plank position with hands shoulder-width apart and body in a straight line
- Lower your chest toward the floor in a controlled push-up
- Press back up to the top position
- Rotate your body to the right, lifting your right arm toward the ceiling and stacking your feet
- Hold the side plank for a brief moment, keeping your hips lifted
- Return to the high plank and repeat the push-up, this time rotating to the left
- Continue alternating sides with each rep
Muscle Activation
Primary
Upper chestMiddle chestObliques
Secondary
AbsGlutesCoreFront shouldersInner thighsOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Push-Up to Side Plank
The Push-Up to Side Plank 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.