Side-To-Side Push-Up

Side-to-Side Push-Ups is a challenging exercise that focuses on the chest, shoulders, triceps and core muscles. This variation of the classic push-up involves you moving from side to side, which contributes to increased muscle activation and balance. The exercise helps build strength, endurance and stability in the upper body.

Correct form and technique

How to perform side-to-side push-ups:

1. Start in a wide push-up position with your hands slightly wider than shoulder width.
2. Lower your body to one side, before pushing yourself back up, while shifting your weight to the opposite hand.
3. Repeat by moving your body from right to left and vice versa.

Make sure to keep your core stable and avoid raising or rotating your hips too much during the exercise.

Common errors

Here are some common mistakes to avoid:

• Impaired core stability: Engage your core muscles to prevent your hips from sinking or rotating too much.
• For fast movement: Perform the exercise in a controlled and steady pace to ensure that all muscle groups work effectively.
• Improper hand placement: Keep your hands wide and make sure they are placed directly below your shoulders.

Modifications and variations

Adapt the exercise to your fitness level:

• Beginners: Start with side-to-side push-ups on your knees to reduce the stress on your arms and gradually build strength.
• Advanced: Add plyometric side-to-side push-ups for an explosive challenge, where you "jump" from side to side.

Number of repetitions and sets

Perform 8-12 repetitions on each side, in 2-3 sets , depending on strength level. Increase the intensity as you get stronger.

Breathing technique

Breathe in when you lower your body to one side, and breathe out when you push yourself back up. This will help maintain control and stability throughout the exercise.