How to do the Side Push-up
Side Push-up is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Side Push-up demonstration · © GymiaFit
Side Push-up at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Shoulders, Chest, Core
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Side Push-up step by step
- 1Start by lying on your side with your legs extended and stacked on top of each other.
- 2Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
- 3Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
- 4Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
- 5Lower your body back down to the starting position with control.
- 6Repeat for the desired number of repetitions, then switch sides.
Side Push-up — questions
What muscles does the Side Push-up work?
The Side Push-up primarily targets the Triceps. It also recruits the Shoulders, Chest, Core as secondary movers.
What equipment do I need for the Side Push-up?
None — the Side Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Side Push-up 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 Side Push-up?
Close-grip Push-up, Close-grip Push-up (on Knees), Diamond Push-up 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 Side Push-up 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.