Side Push-up
Side push-up is a unilateral bodyweight press from a side-plank-like position. Bend the working elbow to lower the torso and press back up. Targets delts and core; builds stability.
Basic Info
- Primary Muscle Group
- Shoulders
- Detailed Muscles
- Front delts / Lateral delts / Rear delts / Triceps
- Equipment
- Bodyweight
- Also Known As
- サイドプッシュアップ / サイド腕立て / side pushup / side push-up
How to Perform
- Set a stable position and brace your torso.
- Press with control without using momentum.
- Lower under control while keeping range of motion.
Form Tips
- Do not shrug your shoulders
- Keep wrists neutral
- Avoid excessive momentum
Pro Tips
- Stabilize movement path before increasing weight.
- Reduce neck tension and keep shoulders controlled.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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