Push-Up to Side Plank
Differentiation: Mechanics
This variation of a pushup is unique. Here is how: you lift your arm up and end the movement with a side plank. This exercise develops chest strength and core stability. Lifting your arm up | increases the overall strength of your chest | and requires you to engage your core to maintain balance. Engaging your core eventually increases the overall strength of your core. You alternate arms for each rep.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Lie face-down on the floor in a "push-up" position
3) ...with your toes bent
4) ...and your torso supported by your fully extended arms.
5) Your hands should be flat on the floor and slightly wider than your shoulders.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Bend your elbows to lower your torso toward the floor.
3) This is the ending position.
4) Then, reverse the motion and push your torso up, shifting your body weight to the left arm and reaching upward as far as you comfortably can with your right hand.
5) Hold this position for a count of one second.
6) Then, lower your right hand to the floor and immediately reverse the motion, shifting your body weight to the right arm and reaching upward with your left hand.
7) Continue reps until you have completed a full set, shifting your body weight from side to side for each rep.
Proper Form
Pay special attention to following proper form by...
Keep your entire body rigid.
Keep your back, legs and head straight.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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Tip
You must focus on proper form for this exercise to be effective.