Push Up to Side Plank
Description
The push-up to side plank performs a push-up and transitions into a full side plank at the top of each rep, alternating sides. It is the same as the rotational push-up or T push-up — combining pressing with rotational core work.
Equipment Required
Push Up to Side Plank Instructions
- Perform a push-up.
- At the top, rotate into a side plank — extend one arm to the ceiling.
- Hold the side plank briefly.
- Return to push-up position. Perform another push-up.
- Rotate to the other side.
- Continue alternating.
- Maintain body alignment during transitions.
- Aim for 8 to 12 total reps.
Push Up to Side Plank Form & Visual
Push Up to Side Plank Benefits
- Combines pressing with core rotation
- Builds shoulder stability in rotation
- No equipment needed
- Develops oblique strength
- Engaging full-body variation
- Builds thoracic rotation
Push Up to Side Plank Muscles Worked
- Pectoralis major
- Triceps brachii
- Obliques (side plank)
- Anterior deltoid
- Core
Push Up to Side Plank Variations & Alternatives
- Rotational Push-Up
- Rotate Push-Up
- Standard Push-Up
- Side Plank
- T Push-Up with Dumbbell
- Lateral Side Plank
- Kettlebell Side Plank
- Front to Side Plank
