The side push-up is a bodyweight exercise that primarily targets the triceps, while also engaging the shoulders, chest, and core. It is performed by lying on your side and pressing your body up using your bottom arm, which challenges your upper arm strength and stability.
Quick Facts
How to Do Side Push-up
Follow these step-by-step instructions to perform Side Push-up with proper form and technique.
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
- Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
- Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
- Lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Muscles Worked
Understanding which muscles Side Push-up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Side Push-up
Incorporating Side Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Side Push-up directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Shoulders, Chest, and Core, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Side Push-up build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Side Push-up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Side Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Side Push-up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.