The side pushup is a bodyweight exercise that primarily targets the tricep, while also engaging the shoulders, chest, and core. It is performed by lying on your side and pressing your body up using your bottom arm, which challenges your upper arm strength and stability.
Also Works
ShouldersChestCore
How to Perform
1
Start by lying on your side with your legs extended and stacked on top of each other.
2
Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
3
Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
4
Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
5
Lower your body back down to the starting position with control.
6
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Position your bottom hand directly under your shoulder and keep your elbow tracking straight back during the press.
•Stack your hips and keep your body in a straight line from head to heels throughout the movement.
•Press through the full range of motion, fully extending the pressing arm at the top.
Common Mistakes
•Placing the bottom hand too far forward, which makes the press awkward and reduces tricep engagement.
•Letting the hips sag to the ground between reps instead of maintaining tension through the core.
•Not stacking the legs properly, which causes the body to rotate and lose alignment.