Push-up to Side Plank

Instructions

1
Start in a full plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body forming a straight line from head to heels, feet together or hip-width apart
2
Engage core by bracing abdominals and glutes, maintain neutral spine, ensure shoulders are packed (not elevated toward ears), position hands directly under shoulders or slightly forward
3
Lower body in a controlled manner by bending elbows, keeping elbows at approximately 45-degree angle from body, descend until chest nearly touches the ground, maintain rigid plank position throughout
4
Press through palms to extend elbows and drive body back to starting plank position, maintain straight body alignment, exhale during concentric phase, repeat for prescribed reps
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESTriceps, Anterior Deltoid, Serratus Anterior, Core Stabilizers
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Push-up to Side Plank allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoid, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Push-up to Side Plank
  • Cable Push-up to Side Plank
  • Banded Push-up to Side Plank

Frequently Asked Questions