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 feet hip-width apart

2

Engage your core, glutes, and leg muscles to maintain a rigid body position; ensure neutral spine alignment with no sagging or hiking of hips

3

Lower your body by bending elbows to approximately 90 degrees, keeping elbows at roughly 45-degree angle to your body, descending in a controlled manner until chest nearly touches the floor

4

Push through palms to extend elbows and return to starting position, maintaining straight body alignment throughout the upward pressing movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Side to Side Push-up because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Chest region.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

To maximize the Side to 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 Triceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

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

Beginner Tips

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

Side to Side Push-up