The Side Push-Up is a Calisenthtic exercise that mainly targets your Triceps and the Oblique muscles.
This article will cover how you do this exercise with video, image and a written step by step description on how to perform it.
Its difficulty level, optional and required equipment, the different muscles that get worked.
The benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.
Side Push-Ups How to Guide
Step by Step Description
Step 1: Lie down on the floor on your right side with your feet stacked on top of one another. Wrap your right arm around your core and put your left hand's palm flat on the floor. Have your left elbow form a 90-degree angle at your chest.
You are now in the starting position.
Step 2: Use your left arm and press your body's shoulders and torso off of the floor. Pause, then lower your body back down to the starting position.
Step 3: Repeat for the desired number of repetitions that you have selected. Then switch sides and repeat using the opposite arm.
The Side Push-Up gets rated at an Intermediate difficulty level.
You should be able to perform regular Push-Ups for at least ten repetitions before you add this exercise into your routine.
Since this is a Calesenthetics exercise, your body is the only piece of equipment required.
You can use a Weighted Vest to increase the difficulty of this exercise.
The Primary muscles worked by the Side Push-Up is your Triceps.
This lift also works your Shoulders, Core(especially your obliques) and the Biceps to a lesser extent.
Benefits of the Side Push-Up
This exercise puts extra focus on your triceps compared to the traditional push-up.
Helps you to strengthen your arms without relying on machines or free weights.
You can perform them anywhere. Being able to do this exercise anywhere makes it useful for people who exercise at home or for days when you cannot make it to your local gym.
Breath in when you are lowering your body and exhale as you press your body back up.
To increase the difficulty of this exercise when you push your body up form a straight line from your heels to your head (performing a side plank). Your hips should not be touching the floor when you press your body up with this version.
You do not need any equipment to start using this lift. Not needing any equipment makes this lift very useful as a supplement exercise on days when you can not get to your local gym.
If you have never used this lift before, try it out for a few weeks to see first hand all the benefits that it has to offer.