Side Push-Up Exercise Images
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Side Push-Up
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Lie on your side with legs stacked and your bottom arm resting across your torso. Place your top hand flat on the floor in front of your chest and press through it to lift your upper body, then lower back down with control. Keep your core engaged and body straight throughout the movement.
Step-by-Step Instructions
- Lie on your side on the floor with your legs straight and stacked on top of each other.
- Place your bottom arm across your torso, resting it on your opposite shoulder or chest.
- Position your top hand flat on the floor in front of your chest, with your fingers pointing forward.
- Engage your core and press through your top hand to lift your upper body off the ground, extending your elbow fully.
- Slowly lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides and repeat the movement on the other side.
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Frequently Asked Questions
- What muscles do Side Push-Ups work?
- Side Push-Ups primarily target the triceps, while also engaging the shoulders, obliques, and chest as secondary muscles. The obliques are activated due to the lateral position, helping improve core stability alongside upper body strength.
- Do I need any equipment for Side Push-Ups?
- Side Push-Ups are a bodyweight exercise, so no equipment is needed. You can perform them on a mat or soft surface for comfort, making them ideal for home workouts or when traveling.
- Are Side Push-Ups suitable for beginners?
- Beginners can perform Side Push-Ups, but they may need to start with bent knees or reduced range of motion to build strength. Focus on maintaining proper form to avoid strain and progress gradually.
- What are common mistakes to avoid when doing Side Push-Ups?
- Common mistakes include letting your hips sag, failing to engage your core, and placing your supporting hand too far from the chest. Keep your body aligned in a straight line, press through the palm evenly, and move slowly to control the motion.
- How many sets and reps should I do for Side Push-Ups?
- For general strength, aim for 2–3 sets of 8–12 reps per side. Adjust the volume based on your fitness level, and ensure both sides get equal training for muscular balance.
- How can I make Side Push-Ups easier or harder?
- To make them easier, bend your knees or reduce the push-up depth. For a greater challenge, keep your legs straight, slow down the tempo, or add a pause at the top of the movement.
- What are the benefits of Side Push-Ups?
- Side Push-Ups improve triceps and shoulder strength while also engaging the obliques for better core stability. They’re a versatile exercise that enhances unilateral strength and can be done anywhere without equipment.