How to do the Push-up to Side Plank
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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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