Side Push-Up

Push-ups are a staple exercise used in various workouts due to the many benefits of push-ups. These benefits include improving body strength, muscular endurance, core stability, and better posture.

There are many push-up variations. The less commonly used variation is side push-ups even though it is very effective. The side push-up exercise targets various muscles, including the chest, shoulder, arm, and abdominal muscles. Therefore, it can be implemented in various workout splits.

The side push-up is likely implemented less in workouts due to unawareness of how to do it. We describe the correct form, benefits, how to implement the exercise, and recommended reps and set ranges to use below.

How To Do

  1. Lie on your right side with a 90-degree bend in your knees, keeping them stacked on one another.
  2. Wrap your right arm around your body, while keeping the upper right arm flat on the ground.
  3. Place your left hand on the ground in line with your shoulder.
  4. Your body should be in line from your head to your knees.
  5. Push the ground away from you with your left arm, straightening your elbow. You should lift your body off of the ground. Continue this motion until your elbow is fully extended.
  6. Lower your body slowly back to the ground by bending your elbow.
  7. Complete the set number of reps for the left arm. Then, continue on the opposite side of your body to exercise your right arm.

Tips From Expert

  • Maintain a neutral head and spine. Do this by looking forward with your chin slightly tucked.
  • Keep your core engaged throughout the push-up movement.
  • Breathe out when you are pushing your body up off of the floor. Breathe in as you lower your body back to the floor.
  • Increase your time under tension. Do this by lowering your body back to the floor slowly (i.e., approximately three seconds).
  • Use an exercise mat for more comfort.

Optimal Sets and Reps

The table below summarizes the appropriate exercise programming for the side push-up. We have split these guidelines based on your personal goals

Training Type Sets Reps
Strength Training 2–6 2–6
Hypertrophy 3–6 6–12
Endurance Training 2–3 12+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Side Push-Up

How to Put in Your Workout Split

The side push-up works various upper body and core muscles and can easily be integrated into your workout routine.

  • Full Body Days — The side push-up works various muscles, both upper and lower body based. You can perform these during any part of your workout.
  • At-Home Workouts — Side push-ups do not require equipment, so they can be done anywhere, including your home.
  • Strength-Building Accessory Exercise — Side push-ups are a great accessory exercise because they improve upper body and core strength by working various muscles.

Repetition guidelines are based on loading recommendations with your 1RM, or maximum weight you can lift for one rep. Typically weight would not be added to a side push-up, therefore, you would not necessarily have a 1RM. To increase intensity, you can use a resistance band. You can determine your 1RM based on the maximum resistance you can lift with a band.

  • Hypertrophy Training — 60%–80% of your 1RM, with 60–90 seconds of rest between sets.
  • Endurance Training — 40%–60% of your 1RM, with 60–90 seconds of rest between sets.
  • Strength And Power Training — 80%–100% of your 1RM, with 2–3 minutes of rest between sets.

If you are new to exercising, you should perform the side push-up without a resistance band. You will be performing sets based on the maximum reps you can complete each set instead.

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Primary Muscle Groups

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Sternal Head Of Pectoralis Major

The pectoralis major has multiple heads (i.e., sternal, abdominal, and clavicular). The sternal head of the pectoralis major is underneath your collarbone and makes up the majority of your chest area.

The sternal activates in the full range of motion of the side push-up. It primarily stabilizes the upper arm during the movement.

The sternal head of the pectoralis major specifically extends the flexed arm. Adduction is necessary for bringing objects closer to your body, such as pulling an item off a grocery shelf.

Push-ups on a stability ball require similar muscle activation as side push-ups, due to the necessary core and shoulder implications. The muscle activation rate for the pectoralis major during stability ball push-ups is 35%. This leads to greater shoulder and core stability and strength.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is at the bottom of your pectoral region. It lies just above your abdominal muscles.

The abdominal head of the pectoralis major is responsible for adduction and extension of your arm. These motions are important for pulling and reaching activities, such as the backward motion with vacuuming or reaching behind you.

The pectoralis major collectively stabilizes the shoulder joint with the rest of the shoulder muscles. Therefore, this muscle is important for stabilizing the shoulder joint during the side push-up.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

The anterior deltoid is a muscle on the front of your shoulder region. This muscle works alongside the pectoralis major in the full movement of the side push-up.

One important motion this muscle is responsible for is raising the arm in front of the body and above the head.

Triceps Lateral Head

The triceps muscle has three heads: long, lateral, and medial head. These heads have different origins in the shoulder area. All three heads are activated together on the upward and downward motion of the side push-up.

The lateral head of the triceps is located on the back of the arm between the shoulder and elbow. It is the outermost portion of the triceps when in the supine position.

This is the strongest head of the triceps. It helps with forearm extension at the elbow joint. This is important for several movements, such as placing a heavy object on a table.

The muscle activation rate for triceps during stability ball push-ups is 42%. Given that stability ball push-ups require similar activation as side push-ups, the muscle activation rate would likely be similar.

Triceps Medial Head

The medial head of the triceps is a small muscle at the back of the arm. It lies deep to the triceps long head, between the shoulder and elbow.

This head of the triceps also plays a role in elbow extension in activities such as carrying a heavy object.

Triceps Long Head

The long head of the triceps is the larger triceps muscle at the back of the arm between the shoulder and elbow. This portion is superior and superficial to the medial head of the triceps.

The triceps long head helps stabilize the shoulder during the side push-up as it is the only head that crosses the shoulder joint.

Obliques

The obliques run alongside the outer portion of your trunk. The obliques consist of the external and internal obliques, working synergistically together. These muscles are important for core engagement and form during the side push-up.

These muscles play a role in lateral flexion, extension, and twisting, which is important when bending over.

Latissimus Dorsi

The latissimus dorsi muscle is triangular-shaped and located below your shoulder blades, extending to the bottom of your back. This muscle is important during the side push-up for core form and stability.

The primary function of this muscle is to move the upper body in movements such as crossing your arms.

Serratus Anterior

The serratus anterior muscle is a small muscle that lies deep into the chest and shoulder blade. It is known as the boxer’s muscle because it is important in the punching motion.

The muscle activation rate for triceps during stability ball push-ups is 20%. Stability ball push-ups mimic similar muscle activation as side push-ups, due to the shoulder and core stability necessary for these exercises.

Wrist Flexors

The wrist flexors are on the inner portion of the forearms and the palm side of the hands. These muscles are activated during the side push-up when you are pushing against the ground. These muscles are essential for grip strength, which helps contribute to activities such as opening jars of food.

Wrist Extensors

The wrist extensors are on the outer portion of the forearms and the top side of the hands. These muscles are activated during the side push-up during the pushing motion. These muscles are important for extending the wrist. This is used for activities such as turning a doorknob to open a door.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Grasshopper Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Dumbbell Chest Fly

Chest Press Machine

Barbell Decline Bench Press

Band Assisted Dip

Banded Push-Up

Who Should Do?

Bodybuilders Intermediate Or Advanced Athletes

The side push-up requires more strength than average because it isolates small specific muscle groups. You essentially will need to be able to lift your body off of the ground with one arm. This typically requires intermediate or advanced strength. 

Additionally, most push-up variations require chest and tricep strength, which requires significant shoulder stability. Although this is a unique style of push-up, it still requires a high level of shoulder stability. 

Beginner athletes can work their way to side push-ups after building strength in their chest, shoulder, and tricep muscles. They can do this by doing modified knee trunk stabilization and tricep push-ups. These require less overall strength and can build strength enough to do a side push-up. 

Bodybuilders

Bodybuilders don’t necessarily train as much for strength as they do for aesthetics, such as muscle symmetry and definition. The side push-up is a great exercise to improve muscle definition. 

Bodybuilders tend to focus a lot of their training on time under tension because it contributes highly to hypertrophy. Hypertrophy (increased muscle size) helps with muscle definition overall. The side push-up is a bodyweight exercise that focuses on this aspect to maximize benefit. 

Who Should Not Do?

Beginners To Resistance Exercise

The side push-up requires strength that many individuals who are new to resistance exercise do not have yet. This is due to the full range of motion required for this exercise by one shoulder. This deep movement requires greater strength of the triceps, chest, and shoulders to support it.  

Some of these individuals may also have decreased general shoulder mobility, making it even more difficult to perform this exercise. A weaker state and lack of mobility may make this exercise difficult or unsafe to perform.

People With Chronic Shoulder Pain

Shoulder pain is rather common, one of the most common complaints being due to shoulder impingement syndrome. Individuals with this condition are encouraged to make life modifications, such as avoiding overhead activities. They are also encouraged to limit their range of motion until the pain is diminished.

Due to the placement of the hand during the side push-up, this can irritate the anterior (front) portion of the shoulder. Therefore, people with chronic shoulder pain should avoid this exercise until their pain subsides. 

Benefits Of The Side Push-Up

Tones Muscles 

Increasing muscle tone refers to reducing the appearance of body fat. Additionally, muscle tone is determined by the amount of elasticity and stiffness a muscle has. Having an imbalance of muscle elasticity and stiffness can lead to a variety of injuries. 

Resistance exercise is effective at decreasing body fat. This can occur in resistance training of any repetitions or sets, regardless of your training goal. Therefore, increasing resistance exercise in your exercise program can help reduce the appearance of body fat and increase muscle tone.

Push-ups work the chest and upper body muscles through each repetition. Variations of push-ups also work the core muscles because they require you to engage your core throughout. 

You may ask yourself, then how often should I train abs? General core training has also been shown to improve muscle tone. Therefore, working in core training with abdominal and accessory exercises (i.e., side push-ups) is often necessary.

Given that side push-ups are a resistance training exercise and work the core, they can increase muscle tone.

Improves Heart Health  

There are several ways to improve overall heart health with resistance exercise. The side push-up requires resistance on several muscles of the body. Incorporating this exercise into your routine could help improve your overall cardiovascular health. 

Additionally, training specifically for muscular endurance can lead to an improvement in slow-twitch muscle fibers. These fibers are important for endurance and heart health. Therefore, integrating the side push-up for muscular endurance may give the best benefit for heart health.

Builds Strength

Increasing strength requires increasing resistance on a muscle group. The side push-up puts a high level of resistance on the chest, shoulder, and triceps muscles. Not only does it increase strength in your upper body muscles, but it increases strength in the obliques. This leads to an increase in core stability.

Furthermore, push-ups have been shown to increase upper body strength. The side push-ups primarily improve the chest and tricep muscles. This comes with appropriate exercise programming and implementation of this exercise. 

Push-ups provide such strength benefits in all people that you could plan a workout on variations of this exercise alone. The side push-up is one of the beneficial variations that you can implement into your upper body routine. 

Frequently Asked Questions

What do side push-ups work?

Side push-ups work several muscles. They work the chest, shoulder, triceps, and oblique muscles. This helps increase overall shoulder and trunk stability.

Are side push-ups effective?

Yes, side push-ups are effective. Push-up variations have many well-documented benefits. The side push-up specifically isolates small muscle groups that can vary depending on the type of benefit pending your training goals.

How often should I do side push-ups?

You should implement the side push-up at least once a week. This will allow you to build strength and endurance to be able to do other variations of the push-up.

Should I do side push-ups every day?

You can do side push-ups every day, but it is not necessary. Furthermore, allowing yourself 24–48 hours to recover between sessions may even provide additional benefit. This is due to allowing your muscles to recover.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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