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Chest · Intermediate

Push Up to Side Plank

Push-up into side plank for pressing strength and anti-rotation control.

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Push Up to Side Plank demonstration

Exercise overview

Training details

ChestTricepsShouldersCoreObliques

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a firm push-up position with the hands under or slightly outside the shoulders and the feet spaced for balance.
  2. 02Lower the chest toward the floor while keeping the body aligned and the elbows under control.
  3. 03Press to the top, pivot on the feet, and rotate the torso into a side plank.
  4. 04Stack the shoulders, extend the top arm upward, and hold the hips in a straight line.
  5. 05Return carefully to the push-up position and repeat the sequence toward the opposite side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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