Push-up to Rotation (T Push-up)
A challeging push-up variations that incoporates core strength and stabily, rotational and push-up movents, and chest and shoulder strength all in one exercie.
Level
Type of exercise
Major Muscle Groups Used:
Chest, triceps, shoulders, core
Target Muscles:
Chest, triceps, shoulders, core
How to
- Begin in straight arm plank position
- Your feet should be hip-width apart, your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders.
- To protect your back, prevent hyper extension and to prevent your hips from sagging- Brace you core and engage your glutes and hold for the entire set.
- Do a Push-up
- Keeping your elbows tucked, lower your chest to within a few inches of the floor.
- Pause, and then push back up.
- Rotate at the top into a side plank position
- Rotating up to your left and pivoting onto the sides of your feet as you raise your left arm extends towards the ceiling (your body should form a sideways “T”).
- At the top you do not need to stack your feet as in a traditional side plank.
- Return to the straight arm plank position
- Repeat this time rotating up to your right.
- Continue alternating sides for desired reps
Benefits
Strength, Stability, Strong Core
Movement Pattern: Push, Rotation, Stability
Avoid:
Other Options: For an added challenge add dumbells in each hand. An incline push-up is a great modification.
Be Safe:
Contraindications
A challeging push-up variations that incoporates core strength and stabily, rotational and push-up movents, and chest and shoulder strength all in one exercie.