Push Up to Side Plank

A dynamic compound movement combining a push-up with a side plank rotation, targeting the chest, abdominals, and shoulders while improving rotational stability.

Instructions

1. Get into push-up position on your toes with your hands just outside of shoulder width.
2. Lower your body by flexing your elbows while keeping your body completely straight.
3. At the bottom of the push-up, press your body back up to the starting position.
4. As you reach the top, shift your weight onto your left arm and rotate your torso.
5. Bring your right arm up toward the ceiling while rotating into a side plank position.
6. Hold the side plank briefly and then lower your right hand back to the floor.
7. Perform another push-up and then rotate to the opposite side.
8. Alternate sides for the prescribed number of repetitions.

Tips

• Maintain core tension throughout to prevent your hips from sagging.
• Move through the rotation slowly and deliberately for controlled engagement.
• Keep your body in a straight line during both the push-up and side plank phases.
• The rotation aspect significantly increases core activation.
• Proper form is more important than speed—move with control.