Side-To-Side Push-Up 101 Video Tutorial
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Overview
The Side-to-Side Push-Up is a dynamic bodyweight variation of the traditional push-up that primarily targets the chest while also engaging the shoulders and triceps as secondary muscles. Instead of lowering the body straight down, you shift your weight from one side to the other during the descent, which increases the load on one side of the chest at a time and adds an element of unilateral training. This movement not only builds upper body strength and stability but also challenges coordination and core engagement, making it an effective exercise for developing balanced muscle activation and adding variety to a push-up routine.
How to Perform
Set up in a high plank: hands slightly wider than shoulder-width, fingers spread, shoulders stacked over wrists, feet about hip–shoulder width for stability, body in a straight line from head to heels.
Brace your core and squeeze your glutes so your hips don’t sag; keep your neck neutral with eyes on the floor a little ahead of your hands.
Pre-shift your weight toward the right hand by moving your chest slightly over it while keeping hips and shoulders square to the floor.
Inhale and lower your body diagonally toward the right hand, bending the right elbow to about 30–45° from your torso while the left arm stays more extended as a stabilizer.
Descend until your chest is a fist-width from the floor (or as low as you can without losing form); avoid flaring the elbow or letting the shoulder roll forward.
Exhale and press strongly through the right palm to push back up, returning through the center to a solid plank.
Immediately shift your weight toward the left hand and repeat the lowering phase on the left side with the same form cues.
Keep your hips level and ribs down throughout; pivot lightly on the toes to allow the side shift without twisting your torso.
Maintain a smooth tempo: 2–3 seconds down, brief pause near the bottom, 1 second up; count one full rep as right + left.
Stop the set when you can no longer keep a straight line or control the side shift; quality over depth.
Make it easier by widening your feet, reducing range of motion, or dropping to the knees; make it harder by elevating the feet, slowing the eccentric, or using push-up handles/blocks for extra depth.
★ 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
Keep your core tight to prevent hip sagging as you shift side to side.
Move smoothly without jerking to maintain constant chest engagement.
Distribute more weight onto the working arm for greater chest activation.
Keep elbows at about a 30–45° angle from your torso to protect the shoulders.
Avoid twisting your torso; the movement should come from lateral shifting, not rotation.
Use a wider stance with your feet for better balance and stability.
Focus on lowering slowly and pressing explosively to maximize strength gains.
Breathe in as you descend and exhale as you push back up.
Start with fewer controlled reps rather than rushing through higher volume.
Progress by elevating your feet or narrowing your base once standard form feels easy.
How Not to Perform
Don’t start with a narrow base—set feet hip–shoulder width to keep balance during the side shift.
Don’t let hips sag or pike—maintain a straight line head-to-heels to keep tension on the chest.
Don’t twist your torso—shift laterally while keeping hips and shoulders square to the floor.
Don’t flare elbows past ~45°—keep them tucked 30–45° to protect shoulders and load the chest.
Don’t shrug into your ears—keep shoulders “packed” (down and back) to avoid impingement.
Don’t bend the non-working arm too much—keep it longer as a post so the working side bears the load.
Don’t dive for depth by collapsing your neck/chest—stay tall through the spine and stop just off the floor.
Don’t rush the reps—lower under control (2–3s), brief pause, then press up smoothly.
Don’t hold your breath—inhale as you descend, exhale as you press away.
Don’t overload one side repeatedly—alternate sides evenly; count right+left as one rep.
Don’t ignore your hand/wrist setup—hands slightly wider than shoulders, fingers spread, full-palm pressure.
Don’t push through shoulder pain—reduce range, widen stance, or regress (knees/elevated) and rebuild control.
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.
