Side Plank vs Plank Push Up
Which one fits your Core workout plan?
Contents
Planfit users log Side Plank more often — 897 sessions vs 311. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Side Plank and Plank Push Up and pick the one that fits your Core workout.
Side Plank vs Plank Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Plank more often — 897 sessions compared to 311 for Plank Push Up.
What most people do isn't always what fits you. Side Plank and Plank Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Side Plank and Plank Push Up Differ
| What differs | Side Plank | Plank Push Up |
|---|---|---|
| Muscles worked | abs and front delts | abs, chest, and triceps |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 897 sessions | 311 sessions |
How to Do Side Plank
Side Plank Muscles Worked: Core
Form
- 1. Lie on your side and position your elbow under your shoulder.
- 2. Keep your legs together and engage your core and glutes to create a straight line from your head to your legs when viewed from above.
- 3. Maintain tension in your core for the given time and repeat the same on the opposite side.
Coach's Tips
- 1. When doing a side plank, make sure your body forms a straight line from your head to your toes, so that your lower back does not sag and your hips do not drop.
- 2. If you feel pain in the front of your shoulder or in your lower back, try lowering the difficulty by placing your knees on the floor.
For a full Side Plank guide with alternatives and benefits, see the Side Plank exercise guide.
How to Do Plank Push Up
Plank Push Up Muscles Worked: Core
Form
- 1. Take the push-up starting position with your arms wider than your shoulders and your feet about hip-width apart.
- 2. Bend one arm and touch the floor with your elbow, then do the same with the opposite arm.
- 3. When lowering your arms, engage your core tightly and maintain a straight line from your head, through your back, to your legs.
- 4. Push up one arm at a time and return to the starting position.
Coach's Tips
- If your elbows touch the floor, you may experience pain, so I recommend placing a mat or something similar on the floor while exercising.
For a full Plank Push Up guide with alternatives and benefits, see the Plank Push Up exercise guide.
Frequently Asked Questions
Which is better for Core, Side Plank or Plank Push Up?
Planfit users log Side Plank more often — 897 sessions against 311 for Plank Push Up. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Side Plank and Plank Push Up work the same muscles?
Not quite. Side Plank loads abs and front delts, and Plank Push Up loads abs, chest, and triceps.
What equipment do Side Plank and Plank Push Up need?
Side Plank needs bodyweight only, and Plank Push Up needs bodyweight only.
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