Push-up To Side Plank
Built around pure bodyweight leverage, Push-up To Side Plank works as a standalone core block and builds a trunk that resists rather than folds.
How to do Push-up To Side Plank
- Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping your core engaged.
- Push back up to the starting position.
- Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling.
- Hold the side plank position for a few seconds, then return to the starting position.
- Repeat the push-up and side plank on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Push-up To Side Plank Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common Push-up To Side Plank Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Push-up To Side Plank
Swap Push-up To Side Plank For
Push-up To Side Plank — Frequently Asked Questions
How do you do the Push-up To Side Plank?
Start in a push-up position with your hands shoulder-width apart and your body in a straight line. Lower your body towards the ground by bending your elbows, keeping your core engaged. Push back up to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Push-up To Side Plank work?
The Push-up To Side Plank primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Push-up To Side Plank should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Push-up To Side Plank good for beginners?
Not usually. The Push-up To Side Plank is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Push-up To Side Plank?
Try the Lever Seated Crunch, Band Horizontal Pallof Press or the Assisted Hanging Knee Raise With Throw Down. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
