Side Push-Up

Muscles worked

Setup

1. Lie on your side with your legs stacked and knees slightly bent for stability.
2. Wrap your bottom arm around your waist, hugging your midsection.
3. Place your top hand flat on the floor in front of your bottom shoulder, with fingers pointing toward your head.

How to do it

1. Exhale and press firmly through your palm to extend your arm, lifting your torso off the floor until the elbow is nearly locked.
2. Inhale and slowly lower your upper body back toward the floor in a controlled motion.
3. Stop just before your shoulder touches the ground to maintain constant tension on the triceps.
4. Perform the desired number of repetitions on one side before switching to the other side.

Form checklist

• Keep your core and obliques braced to prevent your hips from sagging.
• Ensure your pushing hand remains flat and doesn't lift at the heel.
• Maintain a neutral spine by looking straight ahead, not down at your hand.
• Avoid using momentum or 'kipping' with your legs to assist the lift.

Pro tips

• Focus on the peak contraction at the top of the movement by squeezing the triceps for one second.
• Adjust the placement of your hand slightly higher or lower to find the 'sweet spot' for maximum chest and triceps engagement.

Make it harder

• Slow down the eccentric (lowering) phase to four seconds to increase time under tension.
• Elevate your feet on a stable platform to shift a higher percentage of your body weight onto the working arm.

Frequently asked

What muscles does the side push-up work?

The side push-up primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the side push-up?

The side push-up requires no equipment — just your body weight.

Is the side push-up good for beginners?

The side push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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