Push-up to Side Plank (VERSION 2)
Begin in a push-up position with your hands shoulder-width apart and your body in a straight line.
Lower your body towards the ground, then push back up to the starting position.
Rotate your body to one side, stacking your feet and raising your arm towards the ceiling to enter a side plank position.
Hold for a moment, then return to the push-up position and repeat on the other side.
How to perform the Push-up to Side Plank (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Push-up to Side Plank (VERSION 2) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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