Side to side push ups is a type of arm push up variation designed that help to work and build strength in your chest and triceps.
It is a bodyweight exercise that involves you lying on your side and using mostly one arm to lift your body off the ground.
The exercise places more emphasis on your chest muscles and obliques compared to a regular push up.
How to do side to side push-ups:
Required equipment: none.
- Get down on the floor with your arms at the side of your chests about shoulder-width apart and your legs outstretched behind you, your toes pressed against the ground.
- Tuck your hips under, inhale lightly, slowly and in a controlled motion lower your torso to the left until your elbows are bent at ninety degrees and your chest is about one inch from the floor.
- Exhale pressing both into the ground, pushing up your body to bring your left hand in towards the right.
- Step your right out into a push-up position.
- Inhale deeply and lower your body down performing a standard push up with your hands at the sides of your chest.
- Slowly lower your torso to the right, until your elbows are lowered at ninety degrees and your upper body is about one inch from the floor.
- Press both arms into the ground, pushing your up body bringing your right hand in towards the left.
- Return to the push-up position.
- Repeat the full motion for ten reps for sets of three.
ALTERNATIVES TO SIDE-TO-SIDE PUSHUPS
Very popular calisthenics exercise commonly used by athletes, bodybuilders and military soldiers as well.
It is a classic exercise used to build upper body strength and muscle focusing on the chest, shoulders and triceps also working the core and upper back as secondary muscles.
How to do push-ups:
Required equipment: none.
- Start by lying down on the floor face down placing your hand at the sides of your chest but a bit wider.
- Holding your torso up with your arms fully extended. Palms pressed on the floor, fingers pointing forward. This is your starting position.
- Lower your body downward slowly, resisting gravity, until your chest is about an inch off the ground as you simultaneously inhale.
- Breath out as you press both your palms into the ground lifting your upper body back up to your starting position while squeezing your chest.
- Remember to keep your core engaged throughout the workout.
- After a brief pause at your starting position repeat the motion for ten reps for a set of three.
DUMBBELL BENCH PRESS
A weighted upper body workout, the dumbbell bench press is a commonplace visit for most physical athletes and bodybuilders.
It works your chest muscles as primary muscles but also works your triceps and deltoids.
How to do dumbbell bench press:
Required equipment: two dumbbells and a bench.
- Lie down on your bench with your back flat pressed against it, holding a dumbbell in each of your hands resting at the top of your thighs.
- The palms of your hands should be facing each other.
- Use your thighs to push up the dumbbells one at a time to enable you to hold them in front of you at shoulder width.
- Rotate your wrists so that the palms of your hands are facing up. Make sure that the dumbbells are at the sides of your chest.
- Your upper arm and forearm should create a ninety-degree angle. This will be your starting point.
- Use your chest muscles to push the dumbbells up as you breathe out. Lock your arms at the top and squeeze your chest, hold the position for a second and then in a controlled motion begin to come down.
- Repeat the motion for ten reps for a set of three
TIPS FOR BEGINNERS
Do not step your arms too far apart cause this can lead to muscle tears in the shoulders and chest leading to injury.
Avoid arching your back or lifting your butt into the air to try to make the workout easier for maximum results.
WHAT MUSCLES DO SIDE T SIDE PUSH-UPS WORK?
The primary muscles worked by side-to-side push-ups are your chest muscles.
The secondary muscles worked include your shoulders, triceps, abdominals and your traps.
BENEFITS OF DOING SIDE TO SIDE PUSH-UPS
TONES UPPER BODY MUSCLES
When done with the right form, side to side push-ups not only work your triceps, biceps and deltoids but also relieve some of the strain on your back while working it at the same time.
REQUIRES NO EQUIPMENT
You do not require to go to a gym or any specific workout area, nor do you require any special equipment to start building your chest and arm muscles. The exercise can be done anywhere as long as you have enough space that allows for a full range of motion.
THEY ARE A FULL-BODY WORKOUT
The motion involved in the exercise works out more muscle groups than your standard push up. Apart from toning your shoulders, core and arm muscles side to side push-ups also work your glutes obliques and upper back.
LESS INTENSE THAN ARM PUSH-UPS
It is a less intense type of arm push up in which the other arm and your back slightly provide more support.
Allowing you to slowly build up your arm strength for more complex variations without risk of overstraining and injury.
IMPROVES YOUR REACTION TIME
The exercise will improve your reaction time by training your proprioceptive muscle fibers. They work to keep your body balanced.
The workout trains these muscles by continuously activating them to prevent you from tipping over as you go down into your push up. The more your body fires them up the quicker they respond.
MISTAKES TO AVOID
FLARING YOUR ELBOWS
This is a result of having your hand positions too wide, thinking that this will be a better target to grow your chest muscles.
WRONG HAND ORIENTATION
Turning your hands slightly in can lead to elbow and shoulder injuries. Instead, keep your hands in a neutral position facing forward.
Side to side pushups has all the benefits of traditional push-ups with some extra training and strength building in your shoulders.
It is a great bodyweight exercise to add to your workout routine, for it requires no equipment and is quite easy to understand how to, for building your upper body muscles.