Push Up to Side Plank 101 Video Tutorial
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Overview
The Push Up to Side Plank is a dynamic bodyweight exercise that targets the chest, while also engaging the abs, shoulders, and triceps as secondary muscle groups. It begins with a standard push-up, followed by transitioning into a side plank position on one side, with the top arm reaching toward the ceiling. This exercise not only strengthens the upper body but also improves core stability and balance. It is effective for building functional strength and endurance while requiring no additional equipment, making it ideal for home or gym workouts.
How to Perform
Starting Position: Begin on the floor in a quadruped position with your hands directly beneath your shoulders and your knees aligned under your hips. Tuck your toes to prepare for the push-up position.
Transition to Push-Up Position: Extend your legs behind you, one at a time, to come into a full push-up position. Keep your body in a straight line from head to heels, with your elbows fully extended and your gaze directed at the floor to maintain a neutral spine.
Lowering Phase: Slowly lower your body towards the ground by squeezing your shoulder blades together and slightly bending your elbows. Maintain control of your movement as you descend, aiming to bring your chest as close to the floor as possible. Lower until your upper arms are parallel to the ground or your chest lightly touches the floor.
Push Back Up: Push through your palms to extend your elbows and lift your body back up to the starting position. Keep your core engaged to maintain stability during the push-up.
Side Plank Transition: From the top of the push-up, rotate your upper back while allowing your hips to turn. Lift one arm towards the ceiling and rotate your body into a side plank position, balancing on one hand and the side of your foot. Hold this position for a moment, engaging your core and glutes to maintain stability.
Return to Push-Up Position: Carefully reverse the rotation to bring your body back to the push-up position. Ensure your form remains solid throughout.
Repeat: Continue the movement for the desired number of repetitions, alternating the side you rotate into on each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Understanding the Movement: The push-up to side plank is similar to the T-push-up, but with a key difference: during the push-up to side plank, the hips rotate to enter the side plank position. In a T-push-up, the rotation occurs mainly in the upper back, and the hip movement is minimal.
Adjusting Foot Placement for Rotation: If you find it difficult to rotate your hips, widen your stance by placing your feet farther apart. This will make it easier to let your heels drop toward the floor as you rotate into the side plank.
Form in the Bottom Position: When you're at the lowest point of the push-up, aim for your arms to resemble an arrow—straight and aligned—rather than forming a “T” shape. This will help you maintain proper shoulder alignment.
Maintaining a Rigid Spine: Throughout the entire exercise, keep your spine straight and rigid. Think of your body as a moving plank during the push-up phase, with no excessive bending or arching.
Engaging Your Core: Before lowering your body, engage your glutes and tighten your abs to stabilize your ribcage. This will help maintain a neutral spine and avoid unnecessary strain on your lower back.
Proper Head Alignment: Keep your chin tucked and avoid looking upward during the push-up. Your gaze should be directed towards the floor to help maintain proper spinal alignment.
Improving Chest Activation: As you perform the push-up, imagine trying to push your thumbs together beneath your palms. This will help activate the chest muscles (pecs) more effectively.
Chest and Head Alignment: When lowering yourself, ensure that your chest touches the floor at the same time as your nose. Do not allow your head to jut forward; this will prevent misalignment and help with a smoother movement.
Maximize Push-Up Power: As you push back up, think of driving your body as far away from the floor as possible. This mental focus will help you generate more power and complete the movement effectively.
Completing Full Repetitions: Ensure you push all the way through the floor at the top of each push-up. Allow your shoulder blades to move naturally around your ribcage as you press upward. Many people fail to complete the full range of motion, reducing the effectiveness of the exercise.
How Not to Perform
Avoid Letting Your Hips Sag: A common mistake is allowing the hips to drop during the push-up or side plank. This can strain your lower back and reduce the effectiveness of the exercise. Always maintain a straight line from your head to your heels throughout the movement.
Don’t Over-Rotate the Hips: While a degree of hip rotation is necessary to transition into the side plank, avoid excessive rotation. Over-rotating can strain your hip flexors and lower back. Keep the rotation controlled, ensuring that your upper back and core are driving the movement rather than your hips.
Don’t Arch Your Lower Back: When lowering into the push-up or rotating into the side plank, avoid arching your lower back. Instead, engage your core and squeeze your glutes to maintain a neutral spine and prevent unnecessary strain on the lower back.
Don’t Rush the Movement: Speeding through the push-up or side plank transition can result in poor form, wasted energy, and a lack of muscle activation. Perform each movement deliberately and with control, focusing on each muscle group being worked, especially the chest and core.
Avoid Looking Up: Keeping your chin up during the push-up or side plank can cause your neck to strain. Always keep your neck neutral, with your gaze directed at the floor. This ensures that your head, spine, and body remain aligned.
Don’t Allow Your Elbows to Flare Out: When performing the push-up, avoid letting your elbows flare outward. This reduces chest activation and places unnecessary stress on your shoulders. Keep your elbows at about a 45-degree angle from your body to maximize chest engagement.
Don’t Cut Short the Range of Motion: Many people cut the push-up short by not lowering their chest all the way to the floor. This reduces the effectiveness of the movement. Lower yourself until your chest touches the ground or your upper arms are parallel to the floor, ensuring you are fully engaging the chest and triceps.
Avoid Holding Your Breath: Breathing is crucial during this exercise. Don’t hold your breath when you lower down or push up. Inhale as you lower your body to the floor, and exhale as you push up. This helps maintain core stability and prevents dizziness or fatigue.
Don’t Let Your Head Jut Forward: In the push-up position, avoid letting your head move forward or out of alignment with your spine. This will misalign your neck and shoulders, potentially causing discomfort or injury. Keep your head in line with your body and look directly at the floor.
Avoid Improper Wrist Alignment: Ensure that your wrists are directly under your shoulders, not too far forward or backward. Poor wrist alignment can cause discomfort and reduce the effectiveness of the exercise. Maintain a strong, stable base with your palms pressing into the floor.
Don’t Ignore the Core Engagement: Failing to engage your core properly during the push-up or side plank phase can lead to inefficient movement and wasted energy. Before each descent, tighten your abs and squeeze your glutes to protect your lower back and improve the stability of the movement.
Avoid Shallow Push-Ups: When pushing yourself back up from the push-up position, don’t cut the range of motion short. Push all the way through the floor, extending your arms fully to ensure maximum chest activation and to complete the full range of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
