Side Push-up

Instructions

1
Start in a plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body forming a straight line from head to heels, and core engaged
2
Position hands flat on the ground with fingers pointing forward, engage core and glutes to maintain neutral spine alignment, distribute weight evenly across both hands
3
Lower your body by bending elbows to approximately 90 degrees, keeping elbows at roughly 45 degrees from torso, descend in a controlled manner until chest nearly touches the ground
4
Push through hands and extend arms to return to starting plank position, maintain straight body alignment throughout, exhale as you press upward to complete one repetition
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Side Push-up is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Upper Arms stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

To maximize the Side Push-up, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

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

Exercise Variations

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

Beginner Tips

If you are new to the Side Push-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions