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Side To Side Push Up (Upgrade Your Push Up Game) Full Guide!

Are you looking for an exercise that can help you burn calories and improve your fitness level? Side to Side Push Ups are the perfect choice! This versatile exercise is designed to target multiple muscle groups, including your chest, triceps, shoulders, core, and legs. Not only will you burn calories, but you’ll also strengthen and tone your muscles with each repetition. Here at FitGAG, we’ve put together our expert guide to help you master Side to Side Push Ups and reach your health and fitness goals. With this challenging and rewarding exercise, you’ll be able to take your fitness to the next level.

Exercise Information

The Side to Side Push Up is a resistance training exercise that targets the muscles of the chest, shoulders, and arms. This exercise involves pushing up with one arm and then pushing up with the other arm, alternating sides to create a dynamic and challenging movement. Let’s dive into some general information about this exercise:

Level

The Side to Side Push Up is an intermediate-level exercise that requires some upper body strength to perform correctly.

Equipment

To perform the Side to Side Push Up, you do not need any additional equipment.

Type of Exercise

The Side to Side Push Up is a multi-joint exercise that targets the muscles of the chest, shoulders, and arms, involving a dynamic movement that works multiple muscle groups simultaneously.

Side To Side Push Up: Working Muscles

The Side To Side Push Up is an isolation exercise that primarily targets the muscles of the chest and shoulders. This exercise involves pushing your body away from the ground and alternating arms to add resistance and challenge the upper body muscles. In this section, we will discuss the primary and secondary muscle groups that are involved during the Side To Side Push Up exercise.

Primary Muscle Group: Chest

The primary muscle group targeted during the Side To Side Push Up exercise is the chest, including the pectoralis major and minor muscles. These muscles are responsible for pushing the body away from the ground, which is the primary motion of the Side To Side Push Up exercise.

Secondary Muscle Group: Shoulders

In addition to the primary muscle group, the Side To Side Push Up exercise also engages the muscles of the shoulders. The anterior and medial deltoid muscles are engaged during the pushing motion to stabilize the joint and maintain proper posture.

By engaging both the primary and secondary muscle groups, the Side To Side Push Up exercise provides a comprehensive upper body workout. This makes it an effective exercise for building chest and shoulder muscle strength and size, improving posture and stability, and developing functional fitness for activities in daily life.

Stay tuned for the next section, where we will discuss the benefits of the Side To Side Push Up exercise.

Benefits of Side to Side Push Up

Side to Side Push Up is an exercise that targets your chest, shoulders, and triceps and offers several benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Improved Chest Strength: Side to Side Push Up helps improve your chest strength by targeting your pecs and engaging multiple muscle groups in the upper body.
  • Enhanced Shoulder Stability: Side to Side Push Up engages your shoulder muscles, which can help improve overall joint stability and reduce the risk of injury.
  • Increased Range of Motion: Side to Side Push Up allows you to work your upper body through a full range of motion, which can help improve your overall upper body flexibility.
  • Improved Coordination: Side to Side Push Up helps improve your coordination by requiring your body to move through multiple planes of motion in a coordinated manner.
  • Variation and Progression: Side to Side Push Up can add variation to your upper body workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by using a heavier band or increasing the number of reps.

By incorporating Side to Side Push Up into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Side To Side Push Up: Step-by-Step Instructions

The side to side push up is an exercise that targets your chest and core muscles. Here are the step-by-step instructions for performing the side to side push up:

Starting Position:

  • Get into a push up position, with your hands shoulder-width apart.
  • Make sure your body is in a straight line from head to toe.
  • Keep your abs engaged throughout the entire exercise.

Now, let’s move on to the step-by-step instructions for the side to side push up:

  1. Begin by lowering your body down to the ground, keeping your core tight.
  2. Next, push yourself up and to the left, bringing your left shoulder to the ground.
  3. Pause briefly at the bottom, then push yourself up and to the right, bringing your right shoulder to the ground.
  4. Slowly return to the starting position.

Repeat the movement for the desired number of repetitions.

Side To Side Push Up – Proper Form and Technique

The Side To Side Push Up is an effective exercise for strengthening the chest, shoulders, and core muscles. This exercise is performed using a stable base and proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

  • Start in a plank position, with your hands placed slightly wider than shoulder-width apart.
  • Engage your core muscles and maintain a stable base.

Proper Form and Technique

  • Lower Your Body: Lower your body until your chest is just a few inches off the ground, keeping your back and legs straight throughout the movement.
  • Push Up: Push up, bringing your chest back to the starting position.
  • Alternate Sides: Alternate sides, with each repetition lower your chest to one side, then the other.
  • Keep Your Arms Straight: Keep your arms straight throughout the exercise, using your chest muscles to control the movement.
  • Breathe Deeply: Breathe deeply and regularly throughout the exercise to maintain your energy and focus.
  • Gradually Increase Intensity: Gradually increase the number of repetitions or sets of the exercise over time as your chest muscles become stronger.
  • Incorporate into Your Routine: The Side To Side Push Up can be a great addition to your chest training routine, helping you to build strength and muscle effectively.

By following these tips, you can perform the Side To Side Push Up with proper form and technique, building and strengthening your chest and shoulder muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Side To Side Push Up Workouts

The Side To Side Push Up is a full body exercise that strengthens the chest, shoulders, triceps, and core muscles. In this section, we will discuss how to properly incorporate the Side To Side Push Up into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the Side To Side Push Up, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between the Side To Side Push Up and other upper body exercises, such as chest presses or tricep dips.

Progressive Overload

To progress with the Side To Side Push Up, it is important to gradually increase the difficulty of the exercise over time. Start with a lower number of reps and gradually increase the number of reps as you become stronger. Another way to progress is to decrease the rest time between sets or increase the speed at which you complete each rep. Gradually increase the reps and sets and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your Side To Side Push Up workouts fresh, it is important to mix up your exercise routine. You can perform the Side To Side Push Up with different variations, such as wide arm push ups or clap push ups. You can also incorporate other bodyweight exercises, such as burpees or mountain climbers.

Proper Form

Proper form is essential when performing the Side To Side Push Up to avoid injury and get the most out of the exercise. Start by getting into a push up position with your hands slightly wider than shoulder-width apart. Brace your core and keep your back straight. Lower your body until your chest is just above the ground, then drive your body back up. At the top of the movement, shift your weight onto one hand and rotate your body to the side, extending the opposite arm in the air. Reverse the motion to return to the starting position. Repeat the movement on the opposite side.

Track Your Progress

To ensure you are making progress and staying on track with your Side To Side Push Up workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the number of reps and sets for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the Side To Side Push Up into your full body workout routine can be a great way to build strength and improve your posture. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your Side To Side Push Up workouts and reaching your fitness goals.

Mistakes of Side To Side Push Up Exercise

The side to side push up exercise is a great way to target your chest, shoulders, and triceps. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the side to side push up exercise:

  • Not using proper form: Using poor form during the side to side push up exercise can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the shoulders, elbows, and wrists throughout the exercise.
  • Not using a full range of motion: Neglecting to use a full range of motion during the side to side push up exercise can reduce its effectiveness. Make sure to fully extend your arms in front of your body before returning to the starting position.
  • Not engaging the chest, shoulders, and triceps: Engaging the chest, shoulders, and triceps muscles is essential to ensure that you are targeting the correct muscles during the side to side push up exercise. Failure to engage these muscles can reduce the effectiveness of the exercise.
  • Not using proper breathing: Using improper breathing technique during the side to side push up exercise can reduce its effectiveness and increase the risk of injury. Make sure to exhale as you push up and inhale as you return to the starting position.
  • Going too fast: Going too fast during the side to side push up exercise can reduce its effectiveness and increase the risk of injury. Focus on performing each rep with proper form and control to maximize the effectiveness of the exercise.

By avoiding these common mistakes, you can ensure that you are getting the most out of your side to side push up exercise while reducing the risk of injury. Remember to use proper form, use a full range of motion, engage the chest, shoulders, and triceps muscles, use proper breathing, and go slow throughout the exercise. With consistent practice, you can improve your upper body strength and develop better posture with the side to side push up exercise.

Variations of Side To Side Push Up: Increase Challenge for Your Upper Body Training

Side To Side Push Up is an effective exercise to help target and strengthen your chest, shoulder and triceps muscles. But doing the same exercise every day can become boring over time. Here are some variations to add challenge and variety to your training routine and challenge your upper body muscles in different ways:

Single-Arm Side To Side Push Up

This variation involves performing the exercise with one arm at a time, which adds more challenge to your balance and stability and targets your chest, shoulder and triceps muscles from a different angle. Be sure to keep your core engaged and your hips slightly elevated as you perform the exercise.

Side To Side Push Up with Resistance Bands

This variation involves using heavier resistance bands to add extra resistance and challenge your chest, shoulder and triceps muscles. Be sure to use proper form and technique and avoid jerking or pulling the bands.

Side To Side Push Up with Pause

This variation involves pausing for a few seconds at the end of each repetition, which challenges your chest, shoulder and triceps muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your hips slightly elevated throughout the exercise.

Side To Side Push Up with Isometric Hold

This variation involves holding the fully contracted position of the exercise for a few seconds, which challenges your chest, shoulder and triceps muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your hips slightly elevated throughout the exercise.

Side To Side Push Up with Lateral Movements

This variation involves adding lateral movement to the exercise, which targets your chest, shoulder and triceps muscles from a different angle and improves your overall upper body strength and stability.

Incorporating these variations into your Side To Side Push Up routine can help you add challenge and variety to your upper body training and achieve greater gains in overall upper body strength and athletic performance. As always, make sure to use proper form and technique to avoid injury.

Side To Side Push Up: 5 Alternatives to Strengthen Your Chest and Shoulders

Side to side push ups are a great exercise for strengthening your chest and shoulders and improving your posture. However, if you’re looking to mix up your routine or add some variety, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your chest and shoulders and can help you build strength and improve your posture.

Decline Push Ups

Decline push ups are a great exercise for targeting your chest and shoulders and building strength.

  1. Start in a push-up position with your feet on a bench or box.
  2. Lower your chest towards the ground, keeping your elbows close to your body.
  3. Push back up to the starting position and repeat for the desired number of repetitions.

Dumbbell Flys

Dumbbell flys are a great exercise for targeting your chest and shoulders and improving your posture.

  1. Lie face up on a bench and hold a pair of dumbbells above your chest.
  2. Lower the weights out to your sides, keeping a slight bend in your elbows.
  3. Bring the weights back to the starting position and repeat for the desired number of repetitions.

Push Up Plus

Push up plus are a great exercise for targeting your chest and shoulders and building strength.

  1. Start in a push-up position and lower your chest towards the ground.
  2. Push back up to the starting position and raise one arm out to the side.
  3. Lower your arm back down and repeat on the other side for the desired number of repetitions.

TRX Chest Press

TRX chest press are a great exercise for targeting your chest and shoulders and improving your posture.

  1. Attach a TRX to a secure anchor point and hold onto the handles.
  2. Lean back and press your hands away from your chest, keeping your elbows close to your body.
  3. Bring your hands back to the starting position and repeat for the desired number of repetitions.

Incline Push Ups

Incline push ups are a great exercise for targeting your chest and shoulders and building strength.

  1. Place your hands on an elevated surface such as a bench or box.
  2. Lower your chest towards the ground, keeping your elbows close to your body.
  3. Push back up to the starting position and repeat for the desired number of repetitions.

Incorporating these alternatives to side to side push up exercises into your routine is a great way to strengthen your chest and shoulders and improve your posture. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

Side To Side Push Up: Tips and Tricks for Building Stronger Chest, Shoulders and Core

The Side To Side Push Up is a great exercise for targeting your chest, shoulder and core muscles. In this section, we’ll share some tips and tricks to help you perform the Side To Side Push Up correctly and get the most out of it.

  • Warm-Up: Before performing the Side To Side Push Up, it’s important to warm up your entire upper body. You can do this by performing some light cardio or dynamic stretching, such as arm circles.
  • Use the Right Equipment: To perform the Side To Side Push Up, you need a stability ball or a bench. Make sure you choose the right equipment for your needs and follow the manufacturer’s instructions for use.
  • Proper Form: Maintaining proper form is crucial when performing the Side To Side Push Up. Begin by positioning yourself in a plank position with your feet on the stability ball or bench. Keeping your arms straight, move your body to one side and then to the other, using your chest, shoulder and core muscles to move your body.
  • Engage Your Chest, Shoulders and Core: To perform the Side To Side Push Up correctly, you need to engage your chest, shoulder and core muscles. Focus on squeezing your shoulder blades together and engaging your core throughout the exercise.
  • Use the Right Repetition Range: Aim to perform 2-3 sets of 8-12 reps with the Side To Side Push Up.
  • Mix it Up: Mixing up your Side To Side Push Up routine can help keep your workout fresh and challenging. You can try different variations, such as using a different piece of equipment or varying the speed of your movement.
  • Stretch Afterwards: After performing the Side To Side Push Up, it’s important to stretch your entire upper body, especially your chest, shoulders and core.
  • Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.

Incorporating these tips and tricks into your Side To Side Push Up routine can help you get the most out of this exercise and achieve stronger chest, shoulder and core muscles. Remember to always maintain proper form, engage your chest, shoulder and core muscles, and listen to your body. With time and practice, you’ll be able to perform the Side To Side Push Up like a pro and enjoy the benefits of stronger and more toned muscles.

Incorporating Side to Side Push Ups into Your Workout Routine for Maximum Effect

Side to side push ups are a great exercise for strengthening your chest, shoulders, and triceps, as well as improving your coordination and balance. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing side to side push ups, it’s important to warm up your upper body with exercises like arm circles, shoulder rotations, and traditional push-ups.
  • Use proper form: To perform side to side push ups, start in a traditional push-up position, with your hands shoulder-width apart and your body in a straight line. Then, lower your body towards the ground, keeping your core engaged and your body in a straight line. As you push back up, move your right hand to the right side, then your left hand to the left side. Return to the starting position and repeat.
  • Mix up your routine: Don’t just perform side to side push ups in isolation. Mix it up by incorporating other exercises that target your chest, shoulders, and triceps, such as chest presses, lateral raises, and tricep dips.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the resistance or repetitions over time.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with side to side push ups. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
  • Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Inhale as you lower your body and exhale as you push back up.
  • Engage your core: To get the most out of side to side push ups, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
  • Incorporate side to side push ups into your workout routine: In addition to incorporating side to side push ups into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of side to side push ups and achieving a stronger chest, shoulders, triceps, and improved coordination and balance.

Ultimate Workout Plan for Side To Side Push Up

Side To Side Push Up is an excellent exercise for targeting your chest, shoulders and core. Here’s a one-week workout plan to help you incorporate Side To Side Push Up into your routine:

Day 1: Warm-up

  • Warm-up: 5-10 minutes of cardio
  • Side To Side Push Up: 3 sets x 12-15 reps
  • Tricep Dips: 3 sets x 10 reps
  • Incline Chest Press: 3 sets x 10 reps
  • Lateral Raises: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Side To Side Push Up: 3 sets x 12-15 reps
  • Cable Flyes: 3 sets x 10 reps
  • Shoulder Press: 3 sets x 10 reps
  • Reverse Flyes: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Side To Side Push Up: 3 sets x 12-15 reps
  • Squats: 3 sets x 12 reps
  • Chin-ups: 3 sets x 10 reps (attempt unassisted)
  • Plank: 3 sets x 15 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Side To Side Push Up: 3 sets x 12-15 reps
  • Decline Chest Press: 3 sets x 10 reps
  • Bent-over Rows: 3 sets x 10 reps
  • Upright Rows: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Side To Side Push Up. Keep your movements slow and controlled, and focus on engaging your chest, shoulders and core muscles throughout the exercise. With consistent practice and effort, you’ll be able to build a stronger and more stable upper body with Side To Side Push Up.

Conclusion

Side To Side Push Up is an effective exercise for targeting the chest, triceps, and shoulders while also developing coordination and balance. It is important to keep your core engaged throughout the movement, and to keep your elbows close to your sides. Start with a low intensity and increase the intensity gradually to avoid injury and get the most out of the exercise. So, if you want to challenge your upper body and take your workouts to the next level, then Side To Side Push Up is a great exercise to include in your routine. Thanks for reading and keep fit with FitGAG!

Author

  • Lauren Nicole Garcia

    Lauren Nicole Garcia is a certified personal trainer and group fitness instructor with a Bachelor's degree in Exercise Science from Arizona State University. She also holds certifications in group fitness instruction through the American Council on Exercise (ACE) and is a certified cycling instructor through the National Exercise Trainers Association (NETA). With over 8 years of experience in the fitness industry, Lauren is an expert in group fitness, cycling, and strength training. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including group fitness classes, cycling workouts, and strength training programs.

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