The T Push-Up is a variation of the regular Push-Up that combines a Side Plank with the Push-Up. It’s a slightly uncommon but effective exercise for training the chest, arm, and abdominal muscles.
Because of its dynamic nature, the T Push-Up requires strength, stability, coordination, and balance.
It is a great compound exercise that can be performed anywhere without additional weight. It is possible, however, to include weighted variations with dumbbells for example.
Your T Push-Ups will improve when you strengthen your core and focus on maintaining neutral spinal alignment.
How to do the T Push-Up?
The T push-up is very similar in form to the traditional push-up, except for the addition of a rotation. In this variation of the push-up, you lift one arm on each rep.
- Start in a high plank position.
- Set your hands directly under your shoulders and squeeze your glutes to stabilize your core.
- Place your feet about hip width apart.
- Slowly bend your elbows and lower yourself into a push-up until your chest almost touches the ground.
- Keep your head neutral and aim to maintain a straight line from your head to your ankles.
- Press up until your arms are straight again.
- Stack your feet, keep your core engaged, and lift your right arm up as you rotate to the right.
- Raise your right arm high and keep your hips high so your body forms a T position.
- Bring your arm back down into the high plank position.
- Repeat the push-up and raise the opposite arm for the new repetition.
What is the T Push-Up good for?
There are many benefits to performing the T Push-Up, including strengthening your core, chest, arms and shoulders.
The T Push-Up also helps improve core strength and stability, which will carry over into other exercises.
Because you get to rest your arm muscles during the side plank, T Push-Ups are a great progression exercise if you’re struggling with regular push-ups. However, if you add weight to the exercise, it can make push-ups more challenging and include additional muscle activation.
What muscles does the T Push-Up work?
Similar to the traditional push up, the T push up is effective at engaging the chest, anterior deltoids, and triceps. Additionally, it targets the muscles in your abs and hips with the side plank.
Specifically, when performing T Push-Ups you will work the:
- Pectoralis major
- Deltoid muscles
- Latissimus dorsi
- Hip openers
Read more: The Best Way to train the Chest for Hypertrophy (Muscle Mass)
Try some of these fun push-up variations:
- T Push-Up on exercise ball
- T Push-Up with dumbbells
- Hand Release T Push-Ups
- Hindu Push-Up
- Diamond Push-Up
- Pike Push-Up
- Spiderman Push-Up
- Yoga Push-Up
- Paralette Push-Ups
- Offset Push-Ups
How to make the T Push-Up easier?
How to make the T Push-Up harder?
What to do if you have shoulder pain?
What to do if you have wrist pain?
- At home bodyweight workout: Minna Hamalainen