Side Push-up

Intermediate

Triceps

Body Weight

Chasing elbow strength that finishes presses? Side Push-up uses pure bodyweight leverage to get there.

How to do Side Push-up

Start by lying on your side with your legs extended and stacked on top of each other.
Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
Lower your body back down to the starting position with control.
Repeat for the desired number of repetitions, then switch sides.

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Side Push-up Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.

Common Side Push-up Mistakes

Shortening the range as soon as the set gets hard

End the set on the last full-range rep instead of grinding out halves.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Side Push-up

Easier progression

Push-up On Lower Arms

Harder progression

Dumbbell Kickbacks On Exercise Ball

Swap Side Push-up For

Weighted Three Bench Dips

Barbell Lying Close-grip Triceps Extension

Ez Barbell Decline Triceps Extension

Side Push-up — Frequently Asked Questions

How do you do the Side Push-up?

Start by lying on your side with your legs extended and stacked on top of each other. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged. 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 Side Push-up work?

The Side Push-up primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Side Push-up should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Side Push-up good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Side Push-up?

Try the Weighted Three Bench Dips, Barbell Lying Close-grip Triceps Extension or the Ez Barbell Decline Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.