Triceps exercise · body weight
Side Push-Up
The side push-up is a bodyweight exercise that targets the triceps, with the shoulders, chest and core assisting.
- Target muscle
- Triceps
- Also works
- Shoulders, chest, core
- Equipment
- Body weight
- Body part
- Upper arms
How to do the side push-up
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
- Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
- Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
- Lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the triceps. The shoulders, chest and core work as secondary muscles. See all triceps exercises or every bodyweight exercise.
