Instructions:
- 1Start in a high plank position with your palms flat, hands shoulder-width apart
- 2Lower your body until your chest nearly touches the floor
- 3Push-up to the starting position
- 4Shift your weight onto your left hand and rotate your body to reach your right hand towards the ceiling in a side plank
- 5Return to the starting position and repeat on the other side
Tips:
- Keep your body straight and rigid throughout the exercise
- Perform each move in a smooth, controlled manner
- Focus on your form rather than speed to avoid injury
- For beginners, it can be performed with bent knees
Mastering the Push-up to Side Plank
The push-up to side plank is an effective bodyweight exercise that targets key muscle groups, including the obliques and the pectoralis major. This dynamic move not only builds upper body strength but also enhances core stability, making it a versatile addition to any fitness routine. Often referred to as the press up to side plank or push up plus side plank, this exercise is suitable for varying fitness levels with modifications available, such as the modified push up to side plank.
How to Perform the Push-up to Side Plank
- Start in a standard push-up position with your hands shoulder-width apart.
- Lower your body towards the ground, keeping your elbows close to your body.
- As you push back up, rotate your body to one side, lifting your arm towards the ceiling to enter the side plank position.
- Hold the position for a moment before transitioning back to the push-up position and repeat on the other side.
Muscles Worked
This exercise primarily engages the pectoralis major (both clavicular and sternal heads) and the obliques. In addition to this, the push-up to side plank also activates stabilizing muscles throughout the core, shoulders, and hips, making it a comprehensive full-body workout.
Benefits of the Push-up to Side Plank
- Improved Upper Body Strength: Combines pushing and rotational movements for balanced strength development.
- Core Stability: Enhances overall core activation, crucial for athletic performance.
- Flexibility and Balance: Encourages dynamic movement that improves functional fitness.
Tips for Success
- Focus on maintaining a straight line from your head to your heels during the push-up and side plank positions.
- If you're new to the movement, consider starting with the push up to alt side plank or using your knees in the modified version.
- Incorporate breathing techniques; exhale as you push up and inhale as you lower down.
- Practice regularly to build strength and improve your form over time.
Incorporating the push-up to side plank into your fitness routine can enhance your upper body strength and core stability while providing numerous functional benefits. Whether you're a beginner or an experienced athlete, this exercise is a fantastic way to challenge yourself and improve overall fitness.