T Push-Up Exercise Guide: How to Master T Push-Ups

A T push-up is a bodyweight exercise that combines a side plank with a regular push-up. Following the push-up phase of the exercise, you rotate your body to hold yourself up with one arm, straightening your arms to form a T shape. T push-ups are the perfect push-up exercise for building upper-body strength—especially in your chest and core muscles.

Two simple T push-up variations can help accommodate your fitness level: Practicing T push-ups while holding a set of dumbbells will make the exercise more challenging, or you can make the exercise easier by practicing it on your knees.

There are several notable benefits to practicing T Push-ups.

1. 1. T Push-ups are an effective upper-body workout. T push-ups are one of the best chest exercises for strengthening your pectoral muscles. In addition to working the pecs, T push-ups deliver a powerful workout to your triceps and shoulders.
2. 2. T Push-ups are great for building strength in your core. The rotating motion of T push-ups builds core strength by activating the abdominal and oblique muscles.
3. 3. T Push-ups are a convenient home workout. Just like the standard push-up, you don't need any special equipment to practice T push-ups at home.

For T push-ups, begin by performing 2–3 sets of 5–10 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be shoulder-width apart.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats. Straighten your legs to lift your knees off of the ground so you end up in a high plank position. Your legs should be hip-width apart.
3. 3. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
4. 4. Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the ground.
5. 5. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows. Pause at the bottom.
6. 6. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
7. 7. Immediately after completing the push-up, lift one hand off the floor and rotate your hips and torso while raising your arm toward the ceiling. Your hips and torso should rotate as one unit, creating a straight line from your head to your feet.
8. 8. Rotate onto the sides of your feet, pausing briefly as your body forms the shape of the letter T.
9. 9. Rotate your torso and hips back to the standard push-up position, bringing your hand back to the floor.
10. 10. Complete another push-up and rotate to the other side.
11. 11. Continue to alternate sides, performing the T push-up for your desired number of repetitions on each side.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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