# Side Lying Push-Up

A one-arm press from lying on your side, pushing the upper body off the floor with the top hand. Trains the triceps, with help from the chest and front of the shoulder.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/side-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/side-lying-push-up/

## Muscles worked

- Triceps: 9/10
- Mid chest: 5/10
- Front delts: 4/10
- Side delts: 4/10

## How to do the Side Lying Push-Up

1. Lie on your side, knees bent, bottom arm across your chest.
2. Top hand flat on the floor in front of your chest.
3. Straighten your top arm to lift your upper body.
4. Lower slowly, finish all reps, then switch sides.

### Full technique — 7 steps

1. Lie on your side on the floor with knees bent and legs together.
2. Wrap your bottom arm across your chest and rest that hand on your opposite side.
3. Place your top hand flat on the floor in front of your chest, fingers pointing toward your head.
4. Press through your palm and straighten your top arm to lift your head and shoulders off the floor.
5. Keep your hips and legs on the floor and let only the upper body rise.
6. Lower your upper body back toward the floor under control by bending the elbow.
7. Complete all reps on one side, then switch sides and repeat.

## Common mistakes

- Rolling the hips to lift the torso
- Placing the hand too far from the chest
- Stopping short of full extension
- Dropping back to the floor
- Shrugging shoulders toward ears

## Form cues

- Press through the palms
- Move only at elbows
- Straighten arms fully
- Keep shoulders down

## How much to do

- **Strength**: 3 sets of 6–10 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Overhead Triceps Extension (EZ Bar)](https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/), [Triceps Pushdown (Rope)](https://seto.fit/exercises/triceps-pushdown-rope/)
- **Dumbbells**: [Incline Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/incline-dumbbell-overhead-triceps-extension/), [Dumbbell Floor Skull Crusher](https://seto.fit/exercises/dumbbell-floor-skull-crusher/)
- **Resistance bands**: [Resistance Band Overhead Triceps Extension](https://seto.fit/exercises/resistance-band-overhead-triceps-extension/), [Single Arm Overhead Resistance Band Triceps Extension](https://seto.fit/exercises/single-arm-overhead-resistance-band-triceps-extension/)
- **Machine**: [Ski Erg Triceps Extension](https://seto.fit/exercises/ski-erg-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Side Lying Push-Up — 30% of bodyweight**
- Harder: [Kneeling Bodyweight Triceps Extension](https://seto.fit/exercises/kneeling-bodyweight-triceps-extension/) — 50% of bodyweight
- Harder: [Bodyweight Triceps Extension](https://seto.fit/exercises/bodyweight-triceps-extension/) — 70% of bodyweight

## Quick answers

### What muscles does the Side Lying Push-Up work?

Primary: Triceps 9/10. Also works: Mid chest 5/10, Front delts 4/10, Side delts 4/10.

### When should I do the Side Lying Push-Up in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Side Lying Push-Up?

Strength: 3 sets of 6–10 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Side Lying Push-Up?

Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Rope). Dumbbells: Incline Dumbbell Overhead Triceps Extension, Dumbbell Floor Skull Crusher. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Overhead Resistance Band Triceps Extension. Machine: Ski Erg Triceps Extension.

### What is a harder version of the Side Lying Push-Up?

Kneeling Bodyweight Triceps Extension (50% of bodyweight), Bodyweight Triceps Extension (70% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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