Push Up to Side Plank

Also called push-up rotation, t push-up and push up to t.

Works

Chest, plus abs, shoulders and triceps

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Get into pushup position on the toes with your hands just outside of shoulder width.

1. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
2. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
3. Lower the arm back to the floor for another pushup and then twist to the other side.
4. Repeat the series, alternating each side, for 10 or more reps.

Cues

• Hands just outside the shoulders.
• One push-up, body straight.
• Rotate up, arm to the ceiling.
• Alternate sides each rep.

Common mistakes

• Hips sagging in the rotation.
• Rushing the turn.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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