Waist Exercise · Body Weight

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Push-Up To Side Plank

Transitioning from a push-up into a side plank links a pressing movement with a rotational core hold, training the shoulders and obliques together rather than as separate exercises. The rotation at the top is where balance most commonly breaks down for people new to the move.

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Also known as: Pushup To Side Plank

Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Push-Up To Side Plank

1. Assume a push-up position, hands shoulder-width apart, body forming a straight line.
2. Bend your elbows to lower your body toward the floor, keeping your core braced.
3. Push back up to the top position.
4. Shift your weight to your left hand and rotate your torso to the right, raising your right arm toward the ceiling.
5. Hold the side plank for a few seconds, then return to the top push-up position.
6. Repeat the push-up and side plank sequence rotating to the opposite side.
7. Hold firmly for the required duration, focusing on strong bracing and consistent breathing.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Push-Up To Side Plank mainly targets your Abs, with your Shoulders helping support the movement, along with your Chest, Triceps.

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FAQ

What muscles does the Push-Up To Side Plank work?

The Push-Up To Side Plank mainly works your abs. It also helps strengthen your shoulders and chest, triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Push-Up To Side Plank?

You do the Push-Up To Side Plank with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Push-Up To Side Plank?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Push-Up To Side Plank?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.