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.
Equipment Required
Push Up to Side Plank Instructions
- Start in a push up position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body down towards the ground by bending your elbows, keeping your body in a straight line.
- Push yourself back up to the starting position.
- 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.
- Hold the side plank for a few seconds, then return to the starting push up position.
- 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.
- 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 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