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Push Up to Side Plank

A beginner strength exercise for the chest, done with just your bodyweight.

Push Up to Side Plank: starting positionPush Up to Side Plank: finishing position
Main muscles
Chest
Also works
Abs, Shoulders and Triceps
Equipment
Bodyweight
Level
Beginner
Type
Compound
Movement
Push

How to do the Push Up to Side Plank

  1. Get into pushup position on the toes with your hands just outside of shoulder width.
  2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
  3. 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.
  4. Lower the arm back to the floor for another pushup and then twist to the other side.
  5. Repeat the series, alternating each side, for 10 or more reps.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Push Up to Side Plank

Questions

What muscles does the Push Up to Side Plank work?

Mainly the chest, with the abs, shoulders and triceps helping.

Is the Push Up to Side Plank good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Push Up to Side Plank?

Good alternatives that train the chest: Decline Push-Up, Incline Push-Up, Incline Push-Up Medium or Incline Push-Up Reverse Grip.

How many sets and reps of the Push Up to Side Plank should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).