Side to Side Push-Up — how to, muscles worked, alternatives

How to do the Side to Side Push-Up

Place your hands slightly wider than your shoulders on the floor.
Your body should form a straight line from head to heels.
Lower your chest toward your right hand, then push back to center.
On the next rep, lower toward your left hand and keep alternating.

Full technique — 7 steps

Set up in a high plank with hands slightly wider than shoulder width and feet together or apart.
Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
Bend both elbows and lower your body as one unit, shifting your chest toward your right hand.
Keep elbows angled back rather than flared straight out as you reach the bottom position.
Press through your palms until your elbows are fully extended and your body is centered again.
Lower on the next rep with your chest shifting toward your left hand, then press back up.
Keep alternating sides without letting your hips sag or twist.

Common mistakes

Hips sagging below the shoulders
Twisting the hips toward the working side
Straightening the arm on the far side
Stopping short of full depth
Elbows flaring straight out

Form cues

Body moves as one
Press through the palms
Keep elbows angled back
Keep hips level
Return to center each rep

Substitutes by equipment

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

Where to start and where to go next

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

Easier Close Grip Knee Push-Up 53% of bodyweight
Easier Push-Up 64% of bodyweight
This exercise Side to Side Push-Up 72% of bodyweight
Harder Suspension Trainer Push-Up with Rotation 78% of bodyweight
Harder Single Arm Push-Up 110% of bodyweight

Too hard for now? Start with the Push-Up.

Quick answers

What muscles does the Side to Side Push-Up work?

Primary: Mid chest 9/10, Triceps 8/10. Also works: Front delts 6/10, Serratus anterior 4/10.

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

Accessory. Goes after the main lifts. ≈ 7 min with rest.

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

Strength: 3–5 sets of 4–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

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

Weight plates: Weighted Push-Up, Deficit Push-Up. Medicine ball: Lying Medicine Ball Chest Press. Resistance bands: Resistance Band Floor Press, Band Assisted Push-Up. Kettlebell: Kettlebell Crossover Push-Up.