Push Up to Side Plank Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Push up to side plank focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Get into pushup position on the toes with your hands just outside of shoulder width.
- Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
- Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
- Lower the arm back to the floor for another pushup and then twist to the other side.
- Repeat the series, alternating each side, for 10 or more reps.
Exercise FAQ
Where should I feel the effort?
You should feel deep tension through the trunk, not strain in the neck or hip flexors. Adjust the setup if the effort shifts away from the core.
Should I hold my breath during the effort?
No—use controlled breathing. A steady exhale on the hard part helps you keep tension without losing position.
How can I progress this safely?
Increase time under tension, then add resistance or a harder variation. Progress only if you can keep the same clean position. Think of it as controlled movement done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Dumbbell Flyes
Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand...
Around The Worlds
Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the cei...
Wide-Grip Decline Barbell Pullover
Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the he...