Side push-ups

introduction

The side push-ups are the most effective workout for stressing the external and internal oblique abdominal muscles (M. obliquus externus abdominis), but are often overshadowed by training the straight abdominal muscles.

Similar to the abdominal crunch and the reverse crunch, no device is necessary for optimal training. Especially in sports that require rotation of the upper body, it is advisable to train the outer and inner oblique abdominal muscles.

Which muscles are trained in the side push-ups?

The muscles trained are:

• The external oblique muscle (M. obliquus externus abdominis) and
• the internal oblique muscle (M. obliquus internus abdominis)

The purpose of the side pushups

By integrating the side push-ups into the regular training plan, the side abdominal muscles in particular become stronger, which make the torso look more defined and give the waist a shape.

In addition, the lateral abdominal muscles are part of a large, interwoven muscle network that stabilizes the trunk. This stabilization is important to ensure the upright and healthy posture of the spine.

If you want to specifically train the spine, please visit our article: The most effective spinal training.

Exercise description of the side push-ups

The athlete is lying on his side on the floor. The supporting surfaces of the body are a forearm and the feet that lie on top of each other. The forearm forms a right angle to the rest of the body. The body forms a straight line, for which tension must be built up throughout the body.

The athlete now lifts his buttocks from this position and then slowly guides them back to the starting position. The entire movement should be done slowly and in a controlled manner.

If this movement is too difficult for you, you can choose not your feet, but your knees as a support surface.

Variations of the side push-ups

As already described above, these muscles can also be trained on a lateral trainer, but it must be ensured that the movement is carried out slowly and in a controlled manner.

Less experienced athletes can put their knees on the floor to reduce the lever arm and thus the intensity. Care should always be taken to maintain a straight, stable posture.

Training Planning - How Many Sets Should You Do?

Depending on the training goal, about 3 to 5 sets of 15 push-ups are recommended. Those who manage more than 15 should go to their limits in order to achieve optimal training success.

Typical errors in execution

Many athletes train the oblique abdominal muscles on the lateral trainer with too much movement amplitude. The amount of movement must be kept to a minimum.

The use of additional weights has become established to increase the effects. These weights are then held in the hand and are intended to put additional strain on the muscles during the upward movement. This does not make sense, however, since the tensile force of the weight reaches the highest value at the lowest point of the movement, but here the muscles already show the highest tension.

Health evaluation of the side push-ups

The exercise serves to strengthen the lateral, oblique abdominal muscles, which together with all other abdominal and trunk muscles form a stable "cage" around the abdominal viscera.

The exercise of side push-ups should only be used in health sports if there is a solid base of abdominal muscles. This exercise involves moving a relatively heavy weight with a relatively small muscle. In addition, coordinative requirements make the sequence of movements more difficult.