Push-Up to Side Plank

Also known as: T Push-Up, Push-Up with Rotation, Rotational Push-Up

StrengthPushCoreBalanceFunctional

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Body Part: Chest

Description

This exercise combines a floor push-up with a side plank, working the chest, arms and trunk. After pressing up, rotate onto one hand and the sides of the feet, reaching the free arm upward; return to the push-up position and alternate the direction of rotation on successive repetitions.

How to Perform

Start in a high plank with your hands under your shoulders, legs straight, feet about hip-width apart, and your body in a straight line from head to heels.
Brace your core, squeeze your glutes, and keep your neck neutral by looking slightly ahead of your hands.
Bend your elbows and lower your chest toward the floor in a controlled push-up. Keep your elbows angled back rather than flared wide.
Press through both palms to return to the high plank position without letting your hips sag or rise.
Shift your weight onto your right hand and turn your chest to the left, pivoting onto the sides of your feet.
Reach your left arm straight toward the ceiling and hold briefly, keeping your hips lifted and your body long and straight.
Return your left hand to the floor, perform the next push-up, then rotate into a side plank on the opposite side. Continue alternating sides.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Press the floor away to return to the top of the push-up. Finish the press-up before rotating into the side plank.
Shift your weight into one hand, rotate your chest to the side, and stack your shoulders vertically. Reach the free arm toward the ceiling.
Return your free hand to the floor with control, reset a stable high plank, then perform the next repetition and rotate to the other side.
Keep your neck neutral throughout. Look slightly ahead during the push-up and toward your raised hand only if this does not strain your neck.
If full push-ups or side planks are too difficult, perform the movement from your knees or shorten the side plank hold while maintaining good alignment.

Common Mistakes

Letting the hips sag or pike during the push-up instead of keeping a straight line from head to heels.
Flaring the elbows straight out to the sides instead of keeping them angled slightly back.
Lowering only the chest or only the hips, rather than moving the body as one unit.
Cutting the push-up short and not lowering the chest close to the floor with control.
Shrugging the shoulders toward the ears during the push-up or side plank.
Letting the hips drop in the side plank instead of lifting them into a straight body line.