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Push-up to Side Plank (VERSION 2)

Push-up to Side Plank (VERSION 2)

The "Push-up to Side Plank (Version 2)" is a challenging and effective exercise that targets multiple muscle groups and builds strength and stability throughout the body. This exercise combines the upper body pushing power of a push-up with the core-engaging side plank position, creating a dynamic and full-body movement. To perform this exercise, you start in a push-up position with your hands placed slightly wider than shoulder-width apart and your feet together. Lower your body by bending your elbows, keeping them tucked in close to your sides, until your chest almost touches the floor. Push back up to the starting position, and then shift your weight onto one hand while rotating your body and extending the opposite arm towards the ceiling, forming a side plank position. Hold the side plank for a few seconds, engaging your core and maintaining a neutral spine, before returning to the push-up position. This exercise engages the chest, shoulders, triceps, and core muscles. The push-up portion targets the chest and triceps, while the side plank engages the obliques, glutes, and shoulders. By combining these movements, you challenge your upper body strength, core stability, and overall body control. As with any exercise, it is essential to maintain proper form to maximize the benefits and reduce the risk of injury. Keep your body in a straight line throughout the movement, and engage your core muscles to stabilize your spine. If you are a beginner, you can modify this exercise by performing it from your knees or against a wall to lessen the intensity. As you build strength and proficiency, you can progress to the full push-up to side plank movement. Incorporating the "Push-up to Side Plank (Version 2)" into your workout routine can help you develop upper body strength, improve core stability, and enhance overall functional fitness. Be sure to warm up adequately before attempting this exercise, and listen to your body's signals to avoid overexertion. With consistent practice, you will experience increased strength, improved posture, and enhanced body control.


  • Start in a high plank position with your arms extended and hands directly under your shoulders.
  • Lower your body by bending your elbows and keeping your body in a straight line, until your chest almost touches the floor.
  • Push through your palms, extending your elbows to return to the starting position.
  • Shift your weight onto your right hand and rotate your body to the left, opening up your chest towards the ceiling.
  • Extend your left arm toward the ceiling, creating a straight line from your top hand to your top foot.
  • Hold the side plank position for a few seconds, engaging your core and glute muscles.
  • Return to the starting position by lowering your left hand and rotating your body back to the high plank position.
  • Repeat the exercise on the other side by shifting your weight onto your left hand and rotating your body to the right.
  • Continue alternating between the push-up and side plank positions for the desired number of repetitions or duration.

Tips & Tricks

  • Ensure proper form and technique to maximize effectiveness and prevent injuries.
  • Engage your core throughout the entire exercise for stability and balance.
  • Focus on maintaining a straight body line from head to toe to work multiple muscle groups.
  • Control your movement and avoid jerking or using momentum.
  • Start with a modified version using your knees if you're unable to perform a full push-up.
  • Try to increase the number of repetitions or duration of the exercise gradually over time.
  • Incorporate variations like adding resistance bands or performing the exercise on an unstable surface.
  • Don't forget to breathe consistently and avoid holding your breath.
  • Listen to your body and take breaks as needed, especially if you experience any pain or discomfort.
  • Stay consistent with your training and include this exercise regularly in your fitness routine.


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