Videos
Instructions
- Start in a standard push-up position with hands wider than shoulder-width apart.
- Lower your chest toward one hand by shifting your body weight to that side.
- Push back up to the starting position.
- Repeat the motion on the opposite side.
- Continue alternating sides with control.
Technical Tips
- Engage your core to prevent hip sagging.
- Keep elbows at a 45-degree angle during the descent.
- Distribute weight evenly across both feet for balance.
Breathing Tips
- Inhale as you lower your chest to one side.
- Exhale as you push back up to the starting position.
Medical restrictions
- Avoid if experiencing shoulder instability or rotator cuff injuries.
- Caution with wrist pain or carpal tunnel syndrome.
The Side to Side Push-Up is an advanced variation of the classic push-up that increases unilateral chest activation while enhancing upper body control and strength. This movement shifts body weight laterally with each rep, intensifying the demand on one side of the chest, triceps, and shoulders at a time. It not only builds muscle symmetry and stability but also develops core strength due to the need for balance throughout the movement. Ideal for athletes and fitness enthusiasts seeking greater muscle engagement without equipment, the Side to Side Push-Up adds variety and challenge to any upper body workout routine.
What does the Side to Side Push-Up work?
The Side to Side Push-Up targets the chest primarily, with secondary engagement of the triceps, shoulders, and core.
Is the Side to Side Push-Up harder than regular push-ups?
Yes, because it places more load on one side of the body at a time, making it more challenging for strength and coordination.
Can I do Side to Side Push-Ups without equipment?
Yes, this is a bodyweight exercise that requires no equipment and can be done anywhere.
How many Side to Side Push-Ups should I do?
Start with 6–8 reps per side, and increase gradually as you build strength and control.
Is the Side to Side Push-Up good for building chest muscles?
Yes, it emphasizes unilateral chest activation, helping to improve muscle symmetry and upper body strength.