T push-up
Chestintermediaterepsno equipment
A push-up followed by a rotation: after pressing back up, one hand lifts and the body turns open into a side plank on the other hand, with the free arm reaching toward the ceiling and the body forming a T. Pause briefly, return, do another push-up, then rotate to the other side. Keep the body in one line, with no sagging hips, flaring elbows or shrugged shoulder. Beginners can work from the knees or on an incline.
How to do it
- Start in a push-up position with the legs together and the hands under the shoulders and slightly outside the chest. Tighten the abs, glutes and thighs to make one straight line from head to heels.
- Lower the chest to the floor between the hands, keeping the body straight, then press back up as one unit.
- Lift one hand and rotate the body open into a side plank: pivot the feet so you rock onto their outside edges, and reach the top arm straight toward the ceiling.
- Pause briefly, lower the hand back down and bring the feet forward. Do another push-up, then rotate to the opposite side, alternating after each push-up.
Muscles worked
Main: chest, triceps
Supporting: shoulders, abs, glutes, quads