Side to Side Push Ups

A dynamic push-up variation where you shift body weight side-to-side, emphasizing chest and shoulder stabilizers. Performed by leaning the upper body over one arm while maintaining push-up position.

Instructions

1. Start in a standard push-up position with hands shoulder-width apart, body straight from head to heels.
2. Lower yourself partway to the ground, then shift your weight to the right side as you press back up.
3. Once at the top, lean the majority of your body weight over your right hand, keeping your left arm relatively locked.
4. Return to center, then repeat the movement, this time leaning over your left hand.
5. Continue alternating sides for the prescribed number of repetitions.
6. Maintain a tight core throughout to prevent your hips from rotating excessively.
7. Keep your head neutral and eyes forward.
8. Ensure your working arm stays under your shoulder for optimal force production.

Tips

• Start with regular push-ups before attempting this variation to build baseline strength.
• The wider your foot stance, the more stable you’ll be—especially helpful for beginners.
• Focus on control; moving slowly will increase time under tension and effectiveness.
• Breathe in as you lower, exhale as you press back up and shift weight.
• Avoid letting your hips sag or pike upward; maintain a straight body line.
• Progress by increasing reps, then trying a more narrow hand position once comfortable.