Push Up to Side Plank
How to do the Push Up to Side Plank
- 1
Get into pushup position on the toes with your hands just outside of shoulder width.
- 2
Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
- 3
Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
- 4
Lower the arm back to the floor for another pushup and then twist to the other side.
- 5
Repeat the series, alternating each side, for 10 or more reps.
How to program the Push Up to Side Plank
Sets and reps
As a compound movement, the Push Up to Side Plank responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Push Up to Side Plank is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Push Up to Side Plank work?
The Push Up to Side Plank primarily targets the Chest. It also recruits the Abdominals, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Push Up to Side Plank?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Push Up to Side Plank should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
