0

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.