Push-up to Side Plank
Expert Advice
Control the rotation of your body to smoothly transition between the push-up and the side plank.
How-to-do Steps
- Begin in a standard push-up position.
- Perform a push-up and as you extend your arms, rotate your body to one side lifting that arm towards the ceiling, entering a side plank.
- Hold the side plank for a moment, then return to the push-up position.
- Perform another push-up and rotate to the opposite side for the side plank.
- Alternate sides with each repetition.
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Muscles Worked
Push-up to Side Plank primarily targets the Abs, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs30%
Chest30%
Secondary
Shoulders15%
Glutes15%
Quads10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Push-up to Side Plank work?
Push-up to Side Plank primarily targets the Abs, Chest. Secondary muscles involved include Shoulders, Glutes, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Push-up to Side Plank?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Push-up to Side Plank suitable for beginners?
Yes, Push-up to Side Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
