T Push Up

Key Takeaways

The T Push Up is your ticket to full-body fitness. This terrific exercise doesn’t just work your chest and arms, but also your core, glutes, and back- making it an all-in-one fitness MVP. Beginners are welcome – we’ll guide you through each step.

Understanding the T Push Up

The T push up is an advanced variation of the standard push up, engaging your core and upper body in a serious workout. When done correctly, it targets your abs, glutes, biceps, and triceps – making it an excellent inclusion for any workout routine that seeks comprehensive body conditioning.

Performing the T Push Up – A Step by Step Guide

To cater for beginners who might not have any exercise experience, the following are straightforward instructions for the T push up:

1. Start by getting into the high plank position. Body in a straight line from head to toe, hands under shoulders.

2. Lower your body to the floor, keeping your elbows close to your body. This is the standard push-up position.

3. As you push your body up, shift your weight onto your left hand and rotate your body to the right extending your right hand towards the ceiling. Your body should make a ‘T’ shape.

4. Lower your right hand back to the original push-up position. Repeat the steps, alternating between your left and right sides.

Pro-Tips for Beginners:

If the T push up is your new venture, keep in mind these helpful pointers:

1. Always warm-up: This helps prepare your muscles and joints, decreasing the risk of injury.

2. Keep your body aligned: Ensure your body is in a straight line from your head to your heels throughout the exercise.

In Conclusion

Incorporating the T push up into your routine isn’t just about strength – it’s about creating balance, stability, and functional fitness that echoes throughout all activities of your daily life. Don’t wait to reenergize your workouts with this full-body powerhouse.


1. What muscles do T push ups target?

The T push up targets your chest, triceps, shoulders, back, and core- providing a comprehensive upper-body workout.

2. I am a beginner. Is the T push up suitable for me?

Yes, it is. The instructions provided in this article are beginner-friendly, guiding you through each step of the process. Remember to start slow and maintain correct form.

3. I struggle with balance during the T position. What can I do

Balance comes with practice. You can also modify the T push up by dropping to your knees until your strength and balance improve.

4.How can I progress to T push ups if I’m a beginner?

Start with regular push-ups to build upper body strength before attempting T push ups. As you gain strength, incorporate the rotation movement gradually.

5.Are T push ups effective for building core strength?

Absolutely! The rotational movement engages your obliques and deep core muscles, contributing to improved core strength and stability.

6.Can I add weights to T push ups for more challenge?

Yes, you can place a dumbbell or kettlebell beside you and lift it with your free hand during the rotation phase for added resistance.

7.How many T push ups should I aim for in a workout?

For beginners, aim for 2-3 sets of 8-10 reps on each side. As you progress, you can increase the sets and reps for a more intense workout.

8.Can T push ups help alleviate shoulder pain?

T push ups can help strengthen the muscles around your shoulders, potentially providing relief from certain types of shoulder discomfort. Consult a professional if you have persistent pain.

9.Can I incorporate T push ups into a full-body workout routine?

Absolutely! T push ups can be part of a well-rounded workout routine. Combine them with other upper body, core, and lower body exercises for a comprehensive workout.

10.How can I modify T push ups if I find them too challenging?

You can start by performing the push-up without the rotation or by dropping to your knees. As you become more comfortable, gradually introduce the rotation movement.

Remember, consistent practice and gradual progression will help you master the T push up and enjoy its benefits.

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