Push Up to Side Plank

Chest · Bodyweight

How to do it

Push-up position with hands just outside shoulder width. Do a full push-up and, as you come up, shift onto one arm, rotate and lift the other towards the ceiling into a side plank. Hold a second looking at your top hand, come back down and repeat on the other side. You feel the chest on the push-up and the obliques and supporting shoulder on the rotation. The classic mistake is rotating before you finish pressing: close the push-up first, then open; blend the two and the hips drop.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Shoulders, Triceps

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