Side Lying Single Arm Triceps Push-Up
Side Lying Single Arm Triceps Push-Up Exercise Description
The Side Lying Single Arm Triceps Push-up is a bodyweight press that primarily targets the triceps brachii of the top arm through elbow extension. Performed on your side, it reduces contribution from larger chest muscles and emphasizes unilateral triceps strength and control. The shoulder girdle and trunk musculature act as stabilizers to keep the torso aligned while the elbow drives the movement. Because the hand is fixed on the floor (closed-chain), you’ll get strong sensory feedback for consistent elbow path and wrist position. This variation is useful for building pressing mechanics without equipment and for learning to keep the elbow close to the ribs, shoulder depressed, and spine neutral. Maintain stacked hips and a long neck throughout to focus the work on the triceps and minimize compensation.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Side Lying Single Arm Triceps Push-Up Exercise
‘- Lie on your side with hips, knees, and ankles stacked; head aligned with spine.
– Bottom arm: rest it along the torso or under the head for support.
– Top hand: place the palm flat on the floor just in front of your shoulder, fingers pointing toward your head; wrist neutral.
– Tuck the top elbow close to your ribs; lightly brace your midsection; keep shoulders down and back.
– Press the palm into the floor to extend the elbow and lift your torso until the arm is nearly straight without forcefully locking.
– Keep hips stacked and torso facing the side; avoid twisting or shrugging toward the ear.
– Lower under control by bending the elbow until your shoulder lightly approaches the floor.
– Maintain even pressure across the palm and a neutral wrist throughout.
– Breathe: exhale as you press up; inhale as you lower.
– Repeat for the other side.
Side Lying Single Arm Triceps Push-Up Tips
‘- Stack hips, knees, and ankles and keep your head aligned with your spine before you start.
– Place your top palm flat on the floor just in front of your shoulder with fingers pointing toward your head and wrist neutral.
– Tuck your top elbow close to your ribs to emphasize the triceps and keep the path consistent.
– Lightly brace your midsection and keep your shoulders down and back before pressing.
– Press your palm evenly into the floor to extend the elbow and lift your torso.
– Straighten the arm until it is nearly straight without forcefully locking the elbow.
– Keep hips stacked and torso facing the side, avoiding twisting or turning.
– Avoid shrugging the working shoulder up toward your ear as you press.
– Lower under control by bending the elbow until your shoulder lightly approaches the floor.
– Maintain even pressure across your palm and a neutral wrist, exhaling as you press up and inhaling as you lower.
Side Lying Single Arm Triceps Push-Up Beginner Introduction
The Side Lying Single Arm Triceps Push-up is a floor-based bodyweight press that centers on the triceps of the upper arm. Performed lying on one side, it shifts emphasis away from the chest so the back of the arm does more of the work. The movement highlights one-arm strength and control while the shoulders, middle of the body, and hips contribute steady support to keep the body lined up from head to feet.
With the hand of the working arm planted on the ground, the arm drives the torso upward and then lowers it in a smooth, controlled path. This grounded hand position offers clear feedback for how the elbow tracks and how the wrist is positioned throughout each repetition. Hips remain aligned, the upper body stays facing sideways, and the neck lengthens out of the shoulders, which encourages a calm, organized posture. This variation suits situations without equipment and emphasizes clean pressing mechanics with the elbow resting near the side of the body.