How to do the Push-up To Side Plank
Push-up To Side Plank is an intermediate multi-joint compound static exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Shoulders and Chest.
Push-up To Side Plank demonstration · © GymiaFit
Push-up To Side Plank at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Chest, Triceps
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Static hold
Push-up To Side Plank step by step
- 1Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
- 2Lower your body towards the ground by bending your elbows, keeping your core engaged.
- 3Push back up to the starting position.
- 4Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling.
- 5Hold the side plank position for a few seconds, then return to the starting position.
- 6Repeat the push-up and side plank on the opposite side.
- 7Continue alternating sides for the desired number of repetitions.
Push-up To Side Plank — questions
What muscles does the Push-up To Side Plank work?
The Push-up To Side Plank primarily targets the Abs. It also recruits the Shoulders, Chest, Triceps as secondary movers.
What equipment do I need for the Push-up To Side Plank?
None — the Push-up To Side Plank uses your bodyweight only, so it works at home with nothing but floor space.
Is the Push-up To Side Plank suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Push-up To Side Plank?
Bodyweight Incline Side Plank, Front Plank With Twist, Kneeling Plank Tap Shoulder (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up To Side Plank demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.