Weighted Push Up with Side Plank


1) As with my other push up move, you need some weights that have a square edge so you aren’t rolling all over the place. I picked these up at Target for a few bucks, but most gyms have them too. I use 5 or 6 lb weights for this move, but feel free to adjust that!


2) Get into a plank position with your hands holding/on top of your weights. Your feet should be a little less than hip distance apart. Be sure to keep your abs tight and lifted to support your lower back.


3) Next, slowly lower yourself into a pushup — try to get your body perfectly parallel to the floor in a straight line. Make sure your hips don’t droop down and that your abs are still tight. Try to hold it a few seconds if you can.


4) Raise yourself back up into a plank position, and then slowly lift one of your arms up while turning towards that side, bringing yourself into a side plank position. You have two options: you can either place one foot on top of the other, like I’ve done here:


Or you can place your top leg in front of the other, like I’ve done here. Whichever feels more comfortable! This staggered feet version is easier to do in a fluid motion, and also easier in terms of balancing.


5) Hold yourself in the side plank for 10 seconds, or as long as you can.

6) Come back into plank, hold for 5 seconds, and repeat on the other side. Continue until this happens:


And you know I wouldn’t end an exercise post without this!



So… what do you think??


  1. 1

    Love this exercise routine! I do planks and side planks, and even push-ups (when I force myself), but have not added weights. This is a super idea, and the weights increase the load on the upper body for exercises that are already “full body”.

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