Push Up to Side Plank
Chest lowers to floor before rotating into side plank
- Level
- Beginner
- Movement
- Plank to side plank · Plank / front support
- Tracks
- Reps only
Works
Chest Abdominals Shoulders Triceps
How to do it
- Start in a high plank with hands slightly wider than shoulders.
- Lower your chest to the floor while keeping elbows at a 45-degree angle.
- Push back up to the starting position with full arm extension.
- Rotate your torso to the left and raise your left arm toward the ceiling.
- Pivot onto the sides of your feet and stack them, keeping your body in one straight line.
- Return the left hand to the floor and perform another push up.
- Rotate to the right side, raising your right arm to complete the rep.
Common mistakes
- Letting hips drop or rise too high during the push up.
- Rotating the hips instead of keeping them stacked in side plank.
- Flaring elbows out too wide during the descent.
- Rushing the transition between the push up and the twist.
Safety
Avoid hyperextending the lower back when rotating into the side plank.
Tips
- Keep your hips stacked vertically during the side plank rotation.
- Drive through the palm of the supporting hand to maintain balance.
- Engage your glutes to prevent your hips from sagging.
Details
- Base movement
- Plank to side plank
- Combined with
- Push up
- Arms
- Alternating
- Body position
- Plank / front support
- Direction
- Rotational
