What is the primary benefit of the side to side movement?

It introduces a lateral challenge that forces the stabilizer muscles in the shoulders and serratus anterior to work harder than a standard push up.

Can I perform this exercise on my knees?

Yes, performing the movement on your knees is an effective way to build the necessary strength while maintaining proper form and spinal alignment.

Step your hand out approximately six to twelve inches beyond your shoulder width to ensure a deep range of motion without overstretching the joint.

Master the side to side push up with our expert guide. Improve shoulder strength, stability, and core control with this dynamic bodyweight exercise.

Begin in a standard high plank position with your hands placed directly under your shoulders and feet hip-width apart.
Move your right hand out to the side while simultaneously stepping your right foot out to maintain balance.
Lower your chest toward the floor by bending your elbows until they reach a ninety-degree angle.
Press back up to the starting position and bring your right hand and foot back to the center.
Repeat the movement by stepping out with your left hand and foot to the opposite side.
Continue alternating sides for the duration of your set while maintaining a rigid torso.

Allowing the hips to sag or hike during the lateral movement.
Placing the hands too far forward which puts excessive strain on the neck.
Rushing the transition between sides and losing core engagement.
Flaring the elbows out wide rather than keeping them at a forty-five degree angle.

Shoulders · Shoulders