Push Up to Side Plank

Push Up To Side Plank

Description

This exercise involves starting in a push-up position and then transitioning into a side plank on one arm, before returning to the push-up position and repeating on the other side. It targets the chest, shoulders, triceps, and core muscles.

Muscle Group

Equipment Required

Push Up to Side Plank Instructions

  1. Start in a push up position with your hands shoulder-width apart and your feet hip-width apart.
  2. Lower your body down towards the ground by bending your elbows, keeping your body in a straight line.
  3. Push yourself back up to the starting position.
  4. Shift your weight onto your left hand and rotate your body to the right, lifting your right arm up towards the ceiling to come into a side plank position.
  5. Hold the side plank for a few seconds, then return to the starting push up position.
  6. Repeat the push up and side plank on the other side by shifting your weight onto your right hand and rotating your body to the left.
  7. Continue alternating between push ups and side planks for your desired number of reps or time.

Push Up to Side Plank Form & Visual

Push Up to Side Plank

Push Up to Side Plank Benefits

  • Strengthens chest, shoulders, triceps, and core muscles
  • Improves upper body and core stability
  • Increases overall body strength and endurance
  • Engages multiple muscle groups at once for a more efficient workout
  • Can be modified for different fitness levels and goals

Push Up to Side Plank Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (deltoids)
  • Triceps
  • Abdominal muscles (rectus abdominis, obliques)
  • Back muscles (erector spinae, latissimus dorsi)
  • Glutes (maximus, medius, and minimus)
  • Hip muscles (hip flexors and adductors)

Push Up to Side Plank Variations & Alternatives

  • Push Up to Side Plank with Rotation
  • Push Up to Side Plank with Leg Lift
  • Push Up to Side Plank with Arm Reach
  • Push Up to Side Plank with Knee Tuck
  • Push Up to Side Plank with Hip Dip