Advanced
T Pushup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
T Pushup is a progression of standard pushups specifically designed to strengthen your core by activating the abdominal and oblique muscles. This exercise also targets the chest, shoulders, and triceps.
Exercise Instructions
-
Step 1
Get into a standard push-up position with your arms slightly wider than shoulder-width apart and your elbows fully locked. Your body should form a straight line. -
Step 2
Tightening your body, slowly lower yourself to the floor. Be sure to keep your elbows bent at your sides so that they form a 45-degree angle with your torso. When your chest touches the floor, pause in that position and then return to the starting position. -
Step 3
From here, lift one arm off the floor and reach toward the ceiling, rotating your upper body in the same direction until your body is in a T-shape. Return to the starting position.
Muscle Groups
T Pushup targets Delts, Pecs, Total Body, Triceps as seen below.
Exercise Tips
- Don't let your elbows open; keep them close to your sides throughout the exercise.
- Keep your core tight and your back straight throughout the movement.
- Do not flip as you reach for the ceiling.
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