Side step press ups

This is an instructional video to correctly demonstrate Side step press ups

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Pecs, Anterior Deltoid, Triceps, Core, Hip flexors and Glutes
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Place your hands on the floor, slightly outside shoulder width apart.
  5. Spread your fingers slightly out and have them pointed up in the direction of your head.
  6. Raise up onto your toes so that all of your body weight is on your hands and your feet.
  7. Engage your abdominals to keep your body in a straight line and prevent arching your back or pointing your bottom in the air.
  8. Next, bend your elbows and lower your chest down towards the floor.
  9. The angle of your upper arms away from your body should be about 45 degrees.
  10. At the same time side step one leg out to the side
  11. Once your elbows bend slightly beyond 90 degrees, then reverse direction by pushing off the floor to straighten your elbows and return to starting position.
  12. Repeat the press up again but this time step the opposite leg out to the side.
  13. For strengthening you should perform 6-10 reps to fatigue
  14. You should perform 3-5 sets with 3 minutes rests
  15. This session can be done 2-3 times per week
  16. For endurance you should perform 15-25 reps to fatigue
  17. You should perform 3-5 sets with no more than 30 second rests
  18. This session can be done 2-3 times per week

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!

Enquire

By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.

Enquire

Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).