Side Push-Up

Setup

1. 01Lie on one side with the legs stacked and knees slightly bent.
2. 02Wrap the bottom arm across the torso, hand resting on the opposite shoulder or waist.
3. 03Place the top hand flat on the floor in front of the bottom shoulder, fingers pointing away from the body.
4. 04Keep the hips stacked and the trunk in a straight line.

Execution

1. 01Press through the top hand to straighten the elbow and lift the torso off the floor.
2. 02Raise the upper body until the pressing arm is fully extended.
3. 03Lower back down slowly until the shoulder lightly touches the floor.
4. 04Complete all reps on one side before switching.

Checkpoints

• -The pressing elbow extends fully at the top of each rep.
• -Hips stay stacked and on the floor; only the torso lifts.
• -The movement comes from the arm, not from swinging the trunk.
• -The descent is controlled, not a drop.

Common mistakes

• -Rocking the hips or legs to generate momentum.
• -Placing the hand too far from the shoulder, turning it into a shoulder raise.
• -Only lifting halfway and never reaching full elbow extension.
• -Collapsing quickly on the lowering phase.