- \n
- Start in\u00a0push-up position\u00a0with your hands in line with and slightly wider than your shoulders, your feet together, and your body straight from head to heels. Squeeze your glutes and brace your core to lock your body into position.<\/li>\n
- Keeping your elbows tucked (not flared), core engaged, and head in line with your spine, bend your elbows and retract your shoulder blades, lowering your torso as far as possible while maintaining a straight body position.<\/li>\n
- Pause, and then push back up to the starting position.<\/li>\n
- Once you return to the starting position, shift your weight onto your left hand, stack your right foot on top of the left, roll your right hip back, and extend your right arm toward the ceiling (the only parts of your body on the floor will be your left hand and the outside edge of your left foot). Keep your body straight throughout the movement.<\/li>\n
- Bring your right hand and foot back down to the floor, and repeat the sequence, switching sides on the next side plank. Continue alternating sides on each rep.<\/li>\n<\/ul>\n
Muscles Targeted by the Push-Up to Side Plank<\/h2>\n
![\"chest](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2018\/04\/23134454\/cable-chest-fly-exercise-600-anatomy.png\" "\\"\\"")
<\/p>\nThe push-up to side plank engages multiple muscle groups, building muscular strength and joint stability in a single rep. Here are the major muscles you\u2019ll work during the push-up to side plank.<\/p>\n
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- Chest:<\/strong>\u00a0The push-up calls upon your pectoral muscles, which draw your upper arms toward the midline of your body. They engage during the raising and lowering phases of the push-up.<\/li>\n
- Shoulders:<\/strong>\u00a0Your\u00a0deltoids\u00a0won\u2019t get much of a break during this move. Each provides major assistance during both phases of the push-up, and\u00a0shoulders\u00a0even more of the load in isolation during the side plank.<\/li>\n
- Triceps:<\/strong>\u00a0Much like your shoulders, your upper arms will get plenty of work between the combined moves. They\u2019ll help lower and raise your body in the push-up and keep your body lifted in the side plank.<\/li>\n
- Core:<\/strong>\u00a0The push-up will emphasize the muscles of your rectus abdominis (a.k.a. the six-pack muscle) and the transverse abdominis beneath it, while the side plank will attack the obliques framing both. They all work together to keep your trunk rigid as you roll between your front and sides.<\/li>\n
- Glutes:<\/strong>\u00a0The\u00a0muscles of your butt\u00a0contribute in varying degrees, shifting from core stabilization in the push-up to\u00a0isometric\u00a0abduction (pushing your leg out to the left or right) in the side plank.<\/li>\n<\/ul>\n
Other Push-Up and Plank Variations<\/h2>\n
Whether you\u2019ve already mastered the push-up to side plank and are looking for more of a challenge, or you\u2019re looking to work up to it, try these other variations on the move.<\/p>\n
1. Plank<\/h3>\n
![\"\"](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/3-Plank-Exercises-for-Tight_-Flat-Abs-how-to-do-a-plank.jpg\" "\\"\\"")
<\/p>\nThe\u00a0isometric\u00a0movement that forms the foundation of the push-up to side plank.<\/p>\n
This is the top of the push-up that, once mastered, will ease the transition between the two moves and train proper alignment of the spine.<\/p>\n
2. Push-up<\/h3>\n
- Shoulders:<\/strong>\u00a0Your\u00a0deltoids\u00a0won\u2019t get much of a break during this move. Each provides major assistance during both phases of the push-up, and\u00a0shoulders\u00a0even more of the load in isolation during the side plank.<\/li>\n
- Chest:<\/strong>\u00a0The push-up calls upon your pectoral muscles, which draw your upper arms toward the midline of your body. They engage during the raising and lowering phases of the push-up.<\/li>\n