Technique
- Start by performing a Pushup.
- After coming back up, shift your weight to one hand and open your chest to the side, aiming to form a vertical line with your arms and shoulders ( Side plank).
- Rotate back to a Plank to perform a second Pushup.
- Then shift your weight to the other hand to get into a Side plank position on the other side.
- Come back to a Plank and repeat.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
- Obliques
- Pelvis
- Spine
- Rotator cuff
- Serratus anterior
- Glutes
Secondary
- Biceps
- Forearms
- Neck
- Abs
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- External oblique
- Internal oblique
- Quadratus lumborum
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Middle deltoid
- Supraspinatus
- Gluteus medius
- Gluteus minimus
Equipment
Appears in
Balance
Other disciplines
Joint movements
Progressions
Weighted T-pushup
Intermediate
Regressions
Pushup
Novice
Side plank
Beginner
Variations
Weighted T-pushup
Intermediate
View Similar Exercises
View Similar Exercises
Side plank leg raise
Novice
Side plank dip
Novice
Side plank knee-to-elbow
Novice
Side plank toe touch
Intermediate
Side body crunch
Novice
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