How to Do Push Up to Side Plank
Start and end of one clean rep of Push Up to Side Plank.
Quick facts
| Primary muscle | Chest |
|---|---|
| Secondary muscles | Core, Shoulders, Triceps |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Push Up to Side Plank
- Get into pushup position on the toes with your hands just outside of shoulder width.
- Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
- Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
- Lower the arm back to the floor for another pushup and then twist to the other side.
- Repeat the series, alternating each side, for 10 or more reps.
Muscles worked
- Chest (primary): pushes the arms forward and across the body — your horizontal pressing power.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Set the shoulder blades down and back and keep them pinned there so the chest, not the front of the shoulders, does the pressing.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Flaring the elbows straight out to the sides, which puts the shoulder joint in a weak, vulnerable spot.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Push Up to Side Plank work?
Push Up to Side Plank mainly works the chest, with the core, shoulders, triceps helping as secondary movers.
What equipment do I need for Push Up to Side Plank?
None — Push Up to Side Plank is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Push Up to Side Plank?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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