Side Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side Push-Up is a bodyweight exercise that primarily targets the triceps while engaging the obliques as secondary muscles. Performed by positioning the body in a side-plank-like stance, this movement involves pushing the body upward using the arms while maintaining core stability. It is an excellent exercise for building upper body strength, specifically focusing on the triceps, while also enhancing core strength and stability through activation of the obliques. Since no equipment is required, it can be done anywhere and is particularly effective for individuals looking to improve their functional strength and endurance.
How to Perform
Begin in a standard plank position with your hands positioned directly beneath your shoulders and your feet close together.
Transfer your body weight onto your left hand, then twist your torso to the right while extending your right arm towards the ceiling.
Slowly lower your right arm back down to return to the plank stance.
Switch sides by shifting your weight to your right hand, rotating your torso to the left, and extending your left arm upwards.
Alternate between both sides, performing the movement for the intended number of repetitions.
★ 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
Start in a plank position with your hands shoulder-width apart and feet together.
Shift your weight to one hand while rotating your body to the side.
Extend the top arm towards the ceiling, keeping your core engaged.
Lower your extended arm back down and return to the starting plank position.
Focus on using your triceps to push your body upward.
Engage your obliques as you rotate and stabilize your core.
Keep your body in a straight line from head to heels throughout the movement.
Perform the exercise slowly and with control to maximize muscle engagement.
Alternate sides after each repetition to target both arms and obliques.
No equipment is needed, making this exercise perfect for bodyweight training.
How Not to Perform
Avoid Sagging Hips: Do not let your hips drop towards the ground. This puts unnecessary strain on your lower back. Keep your body in a straight line from head to heels.
Don’t Over-Extend the Top Arm: While rotating, do not extend your top arm too far, as it can throw off your balance and reduce the effectiveness of the exercise. Keep the arm extended straight towards the ceiling, in line with your shoulder.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Moving too fast reduces control and the engagement of the target muscles. Focus on slow, controlled motions.
Don’t Rotate Too Much: Over-rotating your body can lead to discomfort and possible strain. Rotate just enough to fully extend your arm without compromising your core stability.
Avoid Using Momentum: Do not jerk or swing your body during the push-up. The movement should be smooth and controlled to prevent injury and ensure proper muscle activation.
Don’t Forget to Engage the Core: Failing to engage your core can cause instability. Keep your abs and obliques activated to maintain balance and control throughout the exercise.
Don’t Let the Elbow Flare Out: When pressing up, avoid letting your elbow move out to the side. Keep it close to your body to properly target the triceps and avoid shoulder strain.
Avoid Uneven Weight Distribution: Ensure that you are evenly distributing your weight between the hand and feet. Leaning too much on one side can strain the shoulder or hip.
Don’t Neglect Proper Breathing: Holding your breath or breathing erratically can cause tension and fatigue. Breathe steadily through the movement to maintain focus and energy.
Don’t Use Poor Wrist Alignment: Keep your wrists directly under your shoulders, not too far forward or back, to prevent unnecessary pressure on the wrists.
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.
