T Push-Up

Technique

Perform a standard push-up, then as you press up, rotate your body into a side plank, reaching the top arm straight up toward the ceiling so your body forms a T. Return to the push-up position and repeat on the other side on the next rep. Combines chest work with strong rotational core engagement.

Steps

1. Set your hands beneath your shoulders in a high plank
2. Lower your chest while keeping your body in a straight line
3. Press back up to full arm extension
4. Pivot on your feet and rotate into a side plank
5. Reach your top arm toward the ceiling
6. Return to the high plank and alternate sides

Common mistakes

• Letting the hips sag during the push-up
• Rotating before completing the press
• Allowing the supporting shoulder to collapse
• Losing balance by placing the feet too close together

Variations

• Knee-supported T push-up
• Dumbbell T push-up
• Feet-elevated T push-up
• Wide-stance T push-up

FAQ