Push Up To Side Plank

What is Push Up to Side Plank? Push up to side plank is a dynamic and challenging compound exercise that combines the upper body strengthening benefits of a push up with the core stability and oblique engagement of a side plank. This exercise targets multiple muscle groups simultaneously, making it a great addition to any workout routine.

Tutorial

1. Start in a push up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
2. Perform a push up by lowering your chest towards the floor while keeping your core engaged and back straight.
3. Push back up to the starting position.
4. Shift your weight onto one hand and rotate your body to the side, stacking your feet on top of each other.
5. Lift your opposite arm towards the ceiling, coming into a side plank position.
6. Hold the side plank for a few seconds, then return to the starting push up position.
7. Repeat the movement on the other side, alternating sides with each repetition.

Common Mistakes

• Dropping or sagging the hips during the push up or side plank.

• Allowing the lower back to arch excessively. - Failing to maintain proper alignment of the head, neck, and spine.

• Relying too much on momentum rather than controlled movements. - Placing the hands too far forward or backward during the push up.

Tips for Better Results

• Focus on engaging your core muscles throughout the entire movement.

• Keep your shoulders away from your ears and maintain a strong, stable shoulder position. - Control the descent and ascent of the push up to maximize muscle engagement.

• Breathe properly, exhaling as you push up and rotate into the side plank. - Start with a modified version of the exercise if needed, such as performing the push up from your knees.

Muscles Worked

• Chest (pectoralis major) - Shoulders (deltoids) - Triceps - Core muscles (rectus abdominis, obliques) - Lower back - Hip stabilizers