How to do Push Up to Side Plank

Push Up to Side Plank is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: core, shoulders. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Start in a standard push-up position
2. Do one push-up, and at the top rotate your torso sideways, reaching one arm to the ceiling
3. Hold the side plank for one second with your body straight from head to feet
4. Place your hand back down and return to the push-up position
5. Do another push-up and rotate to the other side; alternate sides as you go

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Push-Up, Incline Push-Up
• Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press

More chest exercises

• Barbell Bench PressBar ile Bench Press
• Incline Barbell Bench PressEğimli Bar Bench Press
• Decline Barbell Bench PressAşağı Eğimli Bar Bench Press
• Flat Dumbbell PressDambıl ile Bench Press
• Incline Dumbbell PressEğimli Dambıl Press
• Dumbbell FlyDambıl Fly