How to do the Side Lying Push-Up
- Lie on your side, knees bent, bottom arm across your chest.
- Top hand flat on the floor in front of your chest.
- Straighten your top arm to lift your upper body.
- Lower slowly, finish all reps, then switch sides.
Full technique — 7 steps
- Lie on your side on the floor with knees bent and legs together.
- Wrap your bottom arm across your chest and rest that hand on your opposite side.
- Place your top hand flat on the floor in front of your chest, fingers pointing toward your head.
- Press through your palm and straighten your top arm to lift your head and shoulders off the floor.
- Keep your hips and legs on the floor and let only the upper body rise.
- Lower your upper body back toward the floor under control by bending the elbow.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Overhead Triceps Extension (EZ Bar) Harder
- Triceps Pushdown (Rope) Same level
Dumbbells
Resistance bands
Machine
- Ski Erg Triceps Extension Same level
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
- Harder Kneeling Bodyweight Triceps Extension
- Harder Bodyweight Triceps Extension
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).
