The pushup to side plank is a compound bodyweight exercise that combines a traditional pushup with a rotational movement into a side plank. This exercise targets the abs while also engaging the shoulders, chest, and tricep, and challenges core stability and balance.
Also Works
ShouldersChestTriceps
How to Perform
1
Start in a pushup 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 pushup and side plank on the opposite side.
7
Continue alternating sides for the desired number of repetitions.
Pro Tips
•Rotate your entire body as one unit when transitioning to the side plank; don't just lift your arm.
•Stack your feet or stagger them for the side plank and fully extend the top arm toward the ceiling.
•Maintain a tight core throughout the transition; the moment between Pushup and plank is where form breaks down.
Common Mistakes
•Rushing the side plank rotation and not holding it long enough to get the anti-rotation core benefit.
•Letting the hips drop during the side plank phase instead of keeping the body in a straight line.
•Placing the support hand too far forward during the side plank, which makes the position unstable.