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Chest · Body Weight
Side Push Up
Side Push Up is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Side Push Up
- Lie on your right side with your legs bent and stacked on top of each other. Place your right arm across your chest and your left hand on the floor in front of you for support.
- Engage your core and press your left hand into the floor, lifting your upper body off the floor.
- Hold the top position for a moment, feeling the contraction in your chest and triceps.
- Slowly lower your upper body back to the starting position with control. Repeat for the desired number of repetitions, then switch to your left side and perform the exercise with your right hand for support.
Form tips
- Breathe steadily, exhaling as you push up and inhaling as you lower back down.
- Ensure your supporting hand is firmly placed on the floor to provide stability.
- Avoid using momentum to lift your upper body; focus on using your chest and triceps muscles.
Side Push Up alternatives
More pectorals exercises
Side Push Up FAQ
What muscles does Side Push Up work?
Side Push Up mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Side Push Up?
None. Side Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Side Push Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Side Push Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Side Push Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Side Push Up?
Other exercises for the pectorals include Band Push-Up, Resistance Band Assisted Push-Up, Assisted Weighted Push Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Side Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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