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Chest · Body Weight
Side to Side Push Up
Side to 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 to Side Push Up
- Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart, your body forming a straight line from head to heels.
- Lower your body into a push-up, bending both arms but leaning more to the right side, bringing your chest closer to your right hand.
- Push through both hands to return to the starting position.
- Lower your body into a push-up again, this time leaning more to the left side, bringing your chest closer to your left hand. Continue alternating sides with each push-up for the desired number of repetitions.
Form tips
- Breathe steadily, exhaling as you lower your chest and inhaling as you push back up.
- Ensure your hands are placed firmly on the floor to provide stability during the exercise.
- Focus on using your chest and triceps muscles to push back up to the starting position.
Side to Side Push Up alternatives
More pectorals exercises
Side to Side Push Up FAQ
What muscles does Side to Side Push Up work?
Side to 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 to Side Push Up?
None. Side to 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 to 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 to 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 to 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 to Side Push Up?
Other exercises for the pectorals include Suspension Trainer With Grips Push-Up to Side Plank, Band Push-Up, Assisted Weighted Push Up and Resistance Band Assisted Push-Up.
For developers
Use Side to 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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