Side Push-Ups Exercise Guide: How to Master Side Push-Ups

Side push-ups are bodyweight exercises that involve lying on your side and using one arm to lift your upper body off the ground. Side push-ups use the same basic principles as a standard push-up to build upper-body and core strength, but they place more emphasis on your chest muscles and obliques.

Consider a few of the benefits of practicing side push-ups.

1. 1. Side push-ups are a less intense one-arm push-up variation. Side push-ups are a less intense type of one-arm push-up, allowing novice athletes to build up their arm muscles for more advanced variations.
2. 2. Side push-ups tone your upper arm muscles. When performed properly, side push-ups relieve some of the strain on your back while still allowing you to tone your triceps and deltoids in your upper arms.
3. 3. Side push-ups are a full-body workout. The particular range of motion involved in side push-ups works out more muscle groups than regular push-ups. In addition to toning up your core, shoulder, and arm muscles, side push-ups also strengthen your upper back, glutes, and obliques.
4. 4. Side push-ups are a versatile home workout. You don't need to go to the gym or own fancy equipment to start building muscle in your triceps. Side push-ups do not require any special equipment and can be practiced anywhere that allows for a full range of motion.

For side push-ups, begin by performing 2–3 sets of 8–12 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Lie on your right side on an exercise mat. Place your left hand on the floor in front of your chest. Wrap your right arm across the front of your body and place it on your ribcage to create space for the push-up.
2. 2. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your legs should be fully extended or bent and stacked on top of each other. Your pelvis should be slightly tucked and your ribs should be down. Engage your core. Your body should form a straight line from your knee to your shoulder or your top foot to your shoulder. All repetitions should begin from this starting position.
3. 3. While keeping your lower body in contact with the ground, squeeze your left triceps and push your left hand into the ground to straighten your left elbow, pushing your upper body off the exercise mat. Squeeze your left triceps at the top of the movement.
4. 4. Lower under control back to the starting position. Repeat for your desired number of repetitions, then switch sides.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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