Side-To-Side Push-Up

The Side-to-Side Push-Up is an advanced variation of the classic push-up, designed to strengthen the chest, shoulders, triceps and core muscles. This exercise increases muscle activation by adding a lateral movement, which improves stability and balance. It is ideal for those who want to challenge their upper body strength and coordination.

Correct Execution of the Side-to-Side Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a high plank with your hands placed wider than shoulder width apart and your body in a straight line from head to heels.
  2. Engages the core muscles to maintain stability.
  3. Bend the elbows and lower the chest towards the right hand while keeping the left arm extended.
  4. Press up through the right hand to return to the starting position.
  5. Repeat the movement to the left side.
  6. Continue to switch sides for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips raise or lower: Make sure the hips stay in a straight line with the body to avoid unnecessary strain on the lower back.
  • Inadequate Core Stabilization: Engage the core muscles throughout the exercise to maintain proper form and prevent injury.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees instead of the toes to reduce the strain and make it easier to maintain proper form.
  • Advanced: Add an extra push-up in the middle between each side movement to increase the intensity and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions on each side, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body towards the hand and exhale as you press up back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Side-to-Side Push-Up:

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