Push Up to Side Plank

A beginner strength exercise for the chest, abs, shoulders and triceps, with no equipment.

Movement guide

Push Up to Side Plank

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusChest · Abs · Shoulders · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Push Up to Side PlankBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Diamond push-up demonstrated on the 3D figure

3D demoDiamond push-upIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Get into pushup position on the toes with your hands just outside of shoulder width.
Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
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.
Lower the arm back to the floor for another pushup and then twist to the other side.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Abs, Shoulders, Triceps.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

Clap push-up demonstrated on the 3D figure

3D demoClap push-upAdvanced · No equipment

Feet-elevated push-up demonstrated on the 3D figure

3D demoFeet-elevated push-upAdvanced · A bench or box

Incline push-up demonstrated on the 3D figure

3D demoIncline push-upBeginner · A bench or box

Knee push-up demonstrated on the 3D figure

3D demoKnee push-upBeginner · No equipment

One-arm push-up demonstrated on the 3D figure

3D demoOne-arm push-upExpert · No equipment

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Questions people ask

What muscles does the Push Up to Side Plank work?

Mainly the chest, with help from the abs, shoulders and triceps.

What equipment do I need for the Push Up to Side Plank?

No equipment: your body weight and a little floor space.

Is the Push Up to Side Plank good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Diamond push-up.

How do I make the Push Up to Side Plank harder?

Progress to the Diamond push-up, or add load, range or slower lowering once your form is solid.