10 Best Push Up To Side Plank Alternatives for Home Workouts

The Push Up To Side Plank is done lying face down. Ranked closest by our scoring: the Push-up Inside Leg Kick, the Shoulder Tap Push-up and the Drop Push Up. A harder version, the Archer Push Up, is listed below as a progression rather than a swap.

Push Up To Side Plank

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Push Up To Side Plank

The steps for the Push Up To Side Plank itself, so you can judge how close each substitute below really is.

Pectorals, with abdominals, shoulders, triceps · Bodyweight · Intermediate · Compound

  1. Get into pushup position on the toes with your hands just outside of shoulder width.
  2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
  3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
  4. Lower the arm back to the floor for another pushup and then twist to the other side.
  5. Repeat the series, alternating each side, for 10 or more reps.

The 10 Best Push Up To Side Plank Alternatives

10 substitutes, ranked by how closely each one matches the Push Up To Side Plank on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Push-up Inside Leg KickPlay demonstration

    1. Push-up Inside Leg Kick

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
    3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
    4. Lower your leg back down and repeat the push-up, then switch to the other leg.
    5. Continue alternating leg kicks with each push-up repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Push Up To Side Plank
    • Equipment: bodyweight only, the same as the Push Up To Side Plank
    • Body position: lying face down, the same as the Push Up To Side Plank
  2. Archer Push UpPlay demonstration

    Progression

    2. Archer Push Up

    95% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Push Up To Side Plank
    • Primary muscle: pectorals, the same as the Push Up To Side Plank
    • Equipment: bodyweight only, the same as the Push Up To Side Plank
    • Body position: lying face down, the same as the Push Up To Side Plank
  3. Shoulder Tap Push-upPlay demonstration

    3. Shoulder Tap Push-up

    95% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with a neutral grip.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Push Up To Side Plank
    • Equipment: bodyweight only, the same as the Push Up To Side Plank
    • Body position: lying face down, the same as the Push Up To Side Plank
  6. Push-up (Bosu Ball)Play demonstration

    6. Push-up (Bosu Ball)

    92% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Push Up To Side Plank
    • Primary muscle: pectorals, the same as the Push Up To Side Plank
    • Equipment: bodyweight only, the same as the Push Up To Side Plank
    • Body position: lying face down, the same as the Push Up To Side Plank

Push Up To Side Plank FAQ

What muscles does Push Up To Side Plank work?

The move primarily targets the pectoralis major with secondary loading of the anterior deltoid and triceps during the push. The side plank/rotation portion recruits the obliques, transverse abdominis and glute medius for anti‑rotation and hip stability, while the serratus anterior controls scapular movement.

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