T-Push Ups: Video Tutorial & Exercise Guide
| Workout | T-Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Abs |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
T-Push Ups: Video Tutorial & Exercise Guide
T-Push Ups: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands shoulder-width apart, your body forming a straight line from head to heels, and your core engaged.
- Step 2: Lower your chest toward the ground by bending your elbows, keeping them at about a 45-degree angle to your body. Perform a push-up.
- Step 3: As you press back up to the starting position, lift your right arm off the ground and rotate your body to the right, extending your right arm upward toward the ceiling. Your body should form a "T" shape.
- Step 4: Hold the T position briefly, then rotate back to the starting push-up position.
- Step 5: Repeat the push-up and rotate to the left side on the next rep. Continue alternating sides for the desired number of repetitions.
T-Push Ups: Overview
The T-Push Up is a dynamic variation of the traditional push-up that adds a rotational element to engage the core and shoulders more intensely. By lifting one arm and rotating the body into a T position, this exercise targets the chest, shoulders, triceps, and obliques, improving strength, stability, and coordination.
This exercise is a great way to combine upper body strength with core stability, making it ideal for full-body workouts and functional training routines. The rotational movement also enhances flexibility and range of motion in the spine and shoulders.
T-Push Ups: Benefits
T-Push Ups build upper body strength, particularly in the chest, shoulders, and triceps, while also engaging the core and obliques through the rotational movement. This exercise improves balance, coordination, and functional strength, making it an excellent addition to any bodyweight or functional fitness routine.
The rotational movement enhances core stability and strengthens the muscles along the spine, which helps with posture and flexibility. It's also a great exercise for athletes looking to improve rotational power and full-body coordination.
T-Push Ups: Pro Tips & Advanced Techniques
Keep your core tight throughout the movement to prevent your hips from sagging. Focus on performing a controlled rotation, making sure your body forms a straight line in the T position. For an added challenge, slow down the lowering phase of the push-up or hold the T position for a few seconds longer to increase core engagement. You can also perform this exercise with dumbbells for added resistance.
T-Push Ups: Progression Plan
Beginner
Intermediate
Advanced
T-Push Ups: Frequently Asked Questions (FAQs)
What muscles do T-Push Ups target?
+T-Push Ups primarily target the chest, shoulders, and triceps while also engaging the core, obliques, and spinal stabilizers during the rotational movement.
Are T-Push Ups suitable for beginners?
+Yes, T-Push Ups can be modified for beginners by focusing on the push-up movement first, and slowly incorporating the rotational aspect as core strength improves.
How often should I perform T-Push Ups?
+Include T-Push Ups in your upper body or full-body workout routine 1-2 times per week, allowing time for recovery between sessions.
What common mistakes should I avoid?
+Avoid rushing through the rotational movement or letting your hips sag. Keep your core engaged and focus on controlled, deliberate motions to prevent injury.
How can I make T-Push Ups more challenging?
+To increase difficulty, perform the exercise with dumbbells, slow down the lowering phase of the push-up, or hold the T position for longer to enhance core stability.
