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T Push-Up: How to Do It, Technique, Benefits, Muscles Worked, Variations

The T Push-Up is a bodyweight upper body exercise that combines a side plank and a push-up.

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.

  1. Start in a high plank position.
  2. Set your hands directly under your shoulders and squeeze your glutes to stabilize your core.
  3. Place your feet about hip width apart.
  4. Slowly bend your elbows and lower yourself into a push-up until your chest almost touches the ground.
  5. Keep your head neutral and aim to maintain a straight line from your head to your ankles.
  6. Press up until your arms are straight again.
  7. Stack your feet, keep your core engaged, and lift your right arm up as you rotate to the right.
  8. Raise your right arm high and keep your hips high so your body forms a T position.
  9. Bring your arm back down into the high plank position.
  10. Repeat the push-up and raise the opposite arm for the new repetition.
athlete performs side plank portion of the t push up

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.

push up variationsSource: Minna Hamalainen

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
  • Trapezius
  • Latissimus dorsi
  • Biceps
  • Triceps
  • Obliques
  • Hip openers
  • Glutes

Read more: The Best Way to train the Chest for Hypertrophy (Muscle Mass)


Try some of these fun push-up variations:


How to make the T Push-Up easier?

To make T Push-Ups easier perform the first portion of the exercise on your knees. Then, instead of lifting one arm all the way up during the side plank portion of the exercise, try lifting the arm in front of you while on the high plank position.

How to make the T Push-Up harder?

Place your hands on an elevated surface with a gap in the middle for your body (for example two yoga blocks) to create a deficit during the push-up portion of the exercise. For a more challenging version, perform T Push-Ups holding a dumbbell in each hand; this will add a deficit to your push-up and an eternal weight to the side plank.

What to do if you have shoulder pain?

T Push-Ups are generally a safe exercise for the shoulders; however, you should always consult with a qualified professional if you feel any pain during the exercise. They should be able to provide you with a safe modification and a training plan to help you progress into the exercise.

What to do if you have wrist pain?

Because you’ll be spending a considerable amount of time putting pressure on your wrists while performing this exercise, make sure you consult with a qualified professional if you ever feel wrist pain during or after T Push-Ups.

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