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Exercise 0664 · REF KhHJ338

Push-Up To Side Plank exercise animation

Push-Up To Side Plank

Category
Waist
Equipment
Body Weight
Target
Abs

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.

How to Do the Push-Up To Side Plank

  1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
  2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
  3. Push back up to the starting position.
  4. Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling.
  5. Hold the side plank position for a few seconds, then return to the starting position.
  6. Repeat the push-up and side plank on the opposite side.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Push-Up To Side Plank primarily targets the Abs, with Shoulders as the primary synergist muscle group, along with the Chest, Triceps.

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Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Push-Up To Side Plank work?
The Push-Up To Side Plank primarily targets the abs, with the shoulders and chest, triceps assisting.
What equipment do I need for the Push-Up To Side Plank?
The Push-Up To Side Plank is done with no equipment — just body weight.
What's a good alternative to the Push-Up To Side Plank?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.