How to do the T-Push ups
Primary: Chest.
T-Push ups are a compound exercise focusing on the chest while engaging the shoulders, triceps, abs, upper back, and obliques. The movement involves a push-up with an additional rotational movement that transforms it into a whole-body workout. T-Push ups enhance core stability and upper body strength, making them a versatile and functional exercise suitable for intermediate fitness enthusiasts.
Step by step
- 1
Start in a standard push-up position with your feet together and hands slightly wider than shoulder-width apart.
- 2
Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle to your torso.
- 3
Push yourself back up to the starting position, then rotate your body to the left, lifting your left arm towards the ceiling to form a T-shape. Hold briefly.
- 4
Return to the starting position and perform another push-up. Then, rotate to the right, lifting your right arm towards the ceiling to form a T-shape. Hold briefly.
- 5
Continue alternating sides with each repetition.
Coaching cues
- Engage your core throughout the entire movement to maintain balance and stability.
- Keep your movements controlled and steady to maximize muscle engagement.
- Ensure that your body forms a straight line from head to heels during the push-up phase to maintain proper form.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
T-Push ups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the T-Push ups work?
Primary: Chest.
How many sets and reps of T-Push ups should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the T-Push ups?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the T-Push ups good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.