Push-Up to Side Plank
A push-up followed by a rotation into a side plank with the top arm reaching to the ceiling, alternating sides; pairs chest work with core and shoulder stability.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Obliques
- Triceps
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with the hands just outside shoulder width and the body straight.
Do one push-up, keeping the body rigid.
At the top, shift your weight onto one hand and roll onto the edges of your feet.
Reach the free arm to the ceiling so the body forms a side plank.
Rotate back down, place the hand, and repeat to the other side.
Breathing: Inhale as you lower, exhale as you press and rotate.
Coaching tips
Hand under shoulder
Hips high in the side plank
Rotate as one piece
Common mistakes
Hips sagging during the rotation
Support hand too far forward of the shoulder
Rushing the push-up to get to the twist
Safety notes
Stack or stagger the feet in the side plank as your balance allows.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.