Side Push-up
- Target muscle
- Triceps Brachii
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The side push-up is a bodyweight exercise that isolates the triceps brachii by positioning you on your side and pressing your torso up with one arm. Because no synergist muscles are loaded, it delivers focused triceps work without equipment. It is well suited for adding triceps volume at the end of a session or training in limited space.
How to do the Side Push-up
- 1Lie on your side on the floor with your legs stacked and your body in a straight line from head to feet.
- 2Place your lower arm across your torso, resting your hand on the opposite shoulder or against your ribs for support.
- 3Position your top hand flat on the floor directly in front of your chest, fingers pointing slightly forward, elbow bent.
- 4Brace your core and keep your hips stacked so your body stays aligned throughout the movement.
- 5Press through your top hand to extend your elbow, lifting your upper torso off the floor until your arm is fully extended.
- 6Pause briefly at the top with your elbow locked out and your triceps fully contracted.
- 7Lower your torso back to the floor under control, stopping just before it makes full contact.
- 8Complete all reps on one side, then switch to the other side and repeat.
Form tips
- Keep your elbow tracking close to your body as you press — flaring it outward reduces triceps activation.
- Move only your torso; your hips and legs should remain still and stacked throughout the set.
- Focus on a slow, controlled lowering phase to increase time under tension on the triceps.
- Place your top hand close enough to your chest that the pressing angle loads the triceps rather than the shoulder.
Common mistakes
- Letting the hips roll backward during the press, which takes tension off the triceps and turns it into a torso-rotation movement.
- Placing the hand too far from the body, which shifts the effort toward the shoulder and reduces triceps isolation.
- Using momentum to swing the torso up instead of pressing deliberately, which shortens the effective range of motion.
- Cutting the range of motion short at the top by not fully extending the elbow, leaving triceps activation incomplete.
Frequently asked questions
What muscles does the side push-up work?
The side push-up primarily targets the triceps brachii. Because of the lateral body position, the movement isolates the triceps with minimal assistance from other muscle groups.
Is the side push-up effective for building triceps?
It is effective as an isolation exercise, particularly for adding volume without equipment. For maximum hypertrophy, combine it with heavier compound pressing movements.
How many reps should I do on each side?
Start with 8–12 reps per side. Once you can complete 3 sets with good form, increase reps or slow down the tempo to maintain a training stimulus.
Can beginners do the side push-up?
Yes. The side push-up is accessible to most beginners because it uses only body weight and requires no equipment. Focus on keeping the hips stacked and moving through the full range of motion.
Where should I place my top hand for the best triceps activation?
Place your hand flat on the floor directly in front of your chest, close to your body. This angle keeps the load on the triceps rather than distributing it toward the shoulder.
