Instructions:
- 1Lie on your left side, your right hand in front of your chest and left hand on your right shoulder
- 2Push your upper body up using your right hand till your right arm is fully extended
- 3Slowly lower your body back to the starting position
- 4Repeat the exercise then switch to your right side, using your left hand for push-ups
- 5Perform the required number of reps and sets
Tips:
- Ensure your body is in a straight line during the exercise
- Keep your abs tightened to maintain balance
- Ensure a controlled movement, do not rush
- Breathe in as you lower your body, breathe out as you push up
Mastering the Side Push-Up for Stronger Upper Arms
If you're looking to enhance your upper arm strength, the side push-up is an excellent bodyweight exercise that specifically targets the triceps brachii. This versatile movement can be performed anywhere and requires no equipment, making it perfect for home workouts or when you're on the go.
How to Perform a Side Push-Up
To get started with side push-ups, follow these simple steps:
- Begin in a side-lying position with your body straight. You can rest on one side with your legs extended and stacked on top of each other.
- Place your bottom arm underneath your shoulder for support and raise your upper body off the ground.
- Push through your arms to lift your body, engaging your core and keeping your hips elevated.
- Lower your body back down to the ground in a controlled manner, then repeat.
Benefits of Side Push-Ups
Side push-ups not only help to build strength in the triceps but also engage the surrounding muscles. Muscles worked during this exercise include the shoulders, chest, and obliques, providing a well-rounded workout for the upper body.
Tips for Success
- Maintain a straight line from your head to your feet to ensure proper form and prevent injury.
- Consider doing the side push-up on your knees if you're a beginner, gradually progressing to a full side push-up as you build strength.
- Incorporate variations like the lateral push-up or side push-up plank to diversify your routine and challenge your muscles further.
Incorporating side push-ups into your fitness routine can be a game-changer for developing upper arm strength and enhancing overall fitness. Whether you're aiming for a toned appearance for a bikini season or just looking to increase your strength, this exercise is a simple yet effective addition to your workout repertoire.