Lateral push-ups


The lateral push-ups are the most effective training for the training of the external and internal oblique abdominal muscles (M. obliquus externus abdominis), but are often overshadowed by training of the straight abdominal muscles. Similar to the Abdominal Crunch and the Reverse Crunch, no equipment is necessary for optimal training. Especially for sports that require rotation of the upper body, it is recommended to train the external and internal oblique abdominal muscles.

Which muscles are trained with the lateral push-ups?

The trained muscles are:

  • The external oblique abdominal muscle (M. obliquus externus abdominis) and
  • The inner oblique abdominal muscle (M. obliquus internus abdominis)

The purpose of lateral push-ups

By integrating the lateral push-ups into the regular training plan, the lateral abdominal muscles in particular become stronger, giving the trunk a more defined appearance and giving the waist a shape. In addition, the lateral abdominal muscles are part of a large, interwoven network of muscles that stabilizes the trunk. This stabilization is important to ensure that the spine remains upright and healthy.

If you want to train the spine specifically, please also visit our article: The most effective spinal training. The athlete is on the floor in lateral position. The supporting surfaces of the body are a forearm and the feet, which 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 in the entire body. The athlete now lifts the buttocks from this position and then slowly returns them to the starting position. The entire movement should be performed slowly and in a controlled manner. If this movement is too difficult for you, you can choose the knees instead of the feet.

Variations of the lateral push-ups

As already described above, these muscles can be trained on a lateral trainer as a supplement, but care must be taken to ensure that the movement is carried out slowly and in a controlled manner. Less experienced athletes can support their knees on the floor to reduce the lever arm and thus the intensity. A straight, stable posture should always be maintained.