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Push-Up to Side Plank Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Rotate Push-Up demonstration

Rotate Push-Up
3
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
4
Isometric Wipers demonstration

Isometric Wipers
5
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
6
Rotating Push-Up demonstration

Rotating Push-Up
7
Frog Planche demonstration

Frog Planche
8
Chaturanga Pose demonstration

Chaturanga Pose
9
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
10
Push-Up Jack demonstration

Push-Up Jack
11
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
12
Plank Push-Up Row demonstration

Plank Push-Up Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Push-Up to Side Plank trains

Primary Deltoid Anterior Pectoralis Major Sternal Head Rectus Abdominis

Secondary Gluteus Maximus Obliques Serratus Anterior Triceps Brachii

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