Side Push-up

Side Push-up

The Side Push-up is a challenging and effective exercise that targets the muscles in your arms, chest, shoulders, and core. It is a variation of the traditional push-up, adding an extra element of stability and engagement for your muscles. This exercise not only helps to increase upper body strength but also improves balance and coordination. To perform the Side Push-up, you begin in a traditional push-up position with your hands slightly wider than shoulder-width apart. However, instead of lowering your body straight down towards the floor, you shift your weight onto one arm while rotating your body to the side, extending the opposite arm towards the ceiling. The key is to keep your core tight and engaged throughout the movement, ensuring proper alignment and stability. The Side Push-up is a fantastic exercise option for those looking to add variety to their upper body workouts and challenge themselves in new ways. Plus, it can be easily modified to suit different fitness levels by adjusting the range of motion or using props such as resistance bands or stability balls. Remember to start with proper form and gradually increase the intensity as you build strength and confidence. Incorporating the Side Push-up into your fitness routine can lead to improved functional movement, enhanced upper body strength, and increased muscular definition. However, it is essential to listen to your body and only push yourself to your own limits. As with any exercise, it is crucial to warm up properly, maintain proper form, and listen to your body to prevent injury and promote a safe and effective workout session.


  • Start by lying on your side with your legs straight and stacked on top of each other.
  • Place your bottom hand on the ground under your shoulder, with your fingers pointing towards your feet.
  • Engage your core and lift your body up by straightening your bottom arm, while keeping your legs and hips in contact with the ground.
  • Continue to push up until your arm is fully extended, then slowly lower your body back down to the starting position.
  • Repeat the exercise for the desired number of reps, then switch to your opposite side and perform the same movement.

Tips & Tricks

  • Ensure proper form throughout the exercise, maintaining a straight line from head to toe.
  • Engage your core muscles by bracing your abs and squeezing your glutes.
  • Control the movement by going down and pushing up slowly and with control.
  • Focus on breathing, exhaling as you push yourself up and inhaling as you lower yourself down.
  • Vary the intensity by adjusting the positioning of your hands, either wider or narrower.
  • Challenge yourself by lifting one leg off the ground during the exercise.
  • To prevent wrist strain, make sure your wrists are aligned with your shoulders.
  • Gradually increase the number of repetitions and sets as you get stronger and more proficient.
  • Incorporate side plank variations into your routine to further strengthen your obliques and stabilizing muscles.
  • Pair the side push-up with other upper body and core exercises for a well-rounded workout.


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