{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side to Side Push Ups",
      "kind": "common"
    },
    {
      "text": "Side to Side Push-Up",
      "kind": "common"
    },
    {
      "text": "Shifting Push-Up",
      "kind": "common"
    },
    {
      "text": "Lateral Push-Up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push",
      "anti-rotation",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "583"
  },
  "id": "oec:side-to-side-push-up",
  "instructions": {
    "setup": [
      "Set up in a high plank position on the floor with your hands slightly wider than standard push-up width.",
      "Engage your core, squeeze your glutes, and establish a straight line from your head to your heels."
    ],
    "steps": [
      "Shift your weight toward your right side as you bend your elbows, lowering your chest directly over your right hand.",
      "Press firmly into the floor to return your torso back to the centered top plank position.",
      "Lower your chest directly over your left hand on the next repetition.",
      "Press back up to the starting center position and continue alternating sides for each rep."
    ],
    "breathing": "Inhale as you lower toward one side and exhale forcefully as you press back up to the center.",
    "cues": [
      "Chest over hand.",
      "Stay rigid like a plank.",
      "Drive straight through the palm."
    ],
    "common_faults": [
      {
        "fault": "Hips rotating or sagging toward the floor during the descent.",
        "correction": "Squeeze the glutes and brace the abdominals to keep the pelvis level throughout the movement."
      },
      {
        "fault": "Flaring the working elbow out perpendicular to the torso.",
        "correction": "Keep the working elbow tracking at roughly a forty-five degree angle relative to your ribs."
      },
      {
        "fault": "Rushing through the center transition without establishing full lockout.",
        "correction": "Return completely to the symmetrical plank position before shifting to the other side."
      }
    ],
    "safety": {
      "precautions": [
        "Do not compromise shoulder alignment by forcing excessive depth if wrist or anterior shoulder discomfort occurs."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Side-to-Side Push-Up",
  "previous_ids": [
    "oec:side-to-side-push-ups"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Side to Side Push Ups",
        "url": "https://wger.de/en/exercise/583/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "nate303303"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:push-up"
    },
    {
      "type": "progression-of",
      "target": "oec:push-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A push-up variation where the body descends over one hand at a time to overload each side alternately."
}