Push Up to Side Plank

Chest

Push Up to Side Plank

LevelBeginner EquipmentBodyweight MechanicCompound ForcePush

A push-up that finishes with a twist into a side plank, combining chest and triceps work with trunk and shoulder stability.

Strength

Primary musclesChest

Secondary musclesAbdominals Shoulders Triceps

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked13 %

Effort during a set7.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Take a plank position on your palms with your feet about hip-width apart.
2Line up your wrists under your shoulders and tighten your abdomen.

How to perform

1Bend both elbows and bring your chest down near the floor.
2Straighten your arms to rise back up.
3Turn your body to one side, lifting the near hand straight up so your arms form a vertical line.
4Return that hand to the floor and perform another push-up.
5Rotate toward the opposite side on the next rep.