Exercise guide · Intermediate · Compound

Push-Up to Side Plank: How to Do It & Muscles Worked

The push-up to side plank is a compound bodyweight exercise that combines a traditional push-up with a rotational movement into a side plank. This exercise targets the abs while also engaging the shoulders, chest, and triceps, and challenges core stability and balance.

Primary muscles
Abs
Secondary muscles
Chest , Shoulders , Triceps
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the push-up to side plank
Front view: muscles worked by the push-up to side plank. Primary: abs. Secondary: chest, shoulders and triceps.
Back view: muscles worked by the push-up to side plank. Primary: abs. Secondary: chest, shoulders and triceps.
Primary Secondary

How to do the push-up to side plank

  1. Step 1: Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
  2. Step 2: Lower your body towards the ground by bending your elbows, keeping your core engaged.
  3. Step 3: Push back up to the starting position.
  4. Step 4: Shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling.
  5. Step 5: Hold the side plank position for a few seconds, then return to the starting position.
  6. Step 6: Repeat the push-up and side plank on the opposite side.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the push-up to side plank by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Push-Up to Side Plank alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.