SIDE PLANK PUSH-UP

The side plank push-up is an excellent way to isolate the shoulders and triceps while engaging the obliques for stabilization. Correct hand placement is essential for success on this exercise.

progression


  LEVEL 1: Side Press
  LEVEL 2: Side Plank Push-Up
  LEVEL 3: Plyo Trio
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Assume a side plank position with your right hand on the floor, fingertips pointing away from the body. Reach across your body and place the left hand on the floor with the fingertips perpendicular to your right hand. Your index fingers should form a 90-degree angle with roughly six inches between the hands.

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Bend your elbows and lower your chest. Allow the right elbow to bend behind you and the left elbow to tuck to the body, similar to a military or triceps push-up.

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Press through the hands, elevating the hips and return to the starting position. Repeat, focusing on correct form over speed.

PLYO PUSH-UP

The push-up is a nearly perfect compound exercise. Adding in an explosive plyometric press and controlled landing will generate incredible upper-body power. Master the traditional and military-style push-ups before attempting this challenging exercise.

progression


  LEVEL 1: Kneeling Push-Up
  LEVEL 2: Push-Up
  LEVEL 3: Plyo Push-Up
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Begin in a traditional push-up position with your core engaged and your body balanced between your toes and hands, forming a straight line from ankles to head.

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Bring your chest toward the floor until your elbows are bent slightly beyond 90 degrees.

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Push up hard enough for your hands to come off the floor. Land with control and repeat.

challenge


As you gain strength and altitude, challenge yourself by attempting to clap or touch both palms to your chest before landing.

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