Push Up to Side Plank

Push Up to Side Plank is a strength and coordination - side support after a press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major, Triceps brachii
Secondary muscles: Internal and external obliques, Anterior deltoid, Serratus anterior, Gluteus medius
Exercise type: Strength and coordination - side support after a press

Exercise technique

Plank
Place your hands outside shoulder width and your feet at a balanced width.
Lower
Keep your body straight and perform a controlled push-up.
Press
Extend your elbows to return to the starting height.
Transfer
Slowly shift your weight onto one hand.
Turn sideways
Pivot on your feet and open your torso sideways while reaching your free arm toward the ceiling.
Return
Place your upper hand beneath your shoulder to restore two-hand support.
Alternate
After the next push-up, open to the other side.

Key technique points

Complete the push-up first.
Push into the floor through your supporting shoulder.
Do not drop your hips in the side position.
Transfer hand support slowly.
Turn your neck together with your chest.
Pivot your feet without twisting your knees.

Common mistakes

Turning before finishing the press

Do not move abruptly into side loading on a bent arm.

Dropping the hips

Do not lose torso support in the side plank.

Collapsing onto the supporting hand

Do not let your shoulder approach your ear as you transfer weight.

Fixing the feet

Do not force your knees to twist during the turn.

Swinging the arm

Do not use upper-arm momentum to open your torso without control.

Placing the hand too far away

Do not disrupt support beneath the shoulder on the return.

Frequently asked questions