T Push-ups
Push-up into a side plank with arm reaching to the ceiling — combined chest pressing with rotational trunk work.
Level: Beginner
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The chest, shoulders, and triceps drive the push-up. The obliques drive the rotation. The trunk braces in the side plank position.
How to perform
Setup
Begin in a push-up position.
Execution
Perform one push-up. As you press back up, rotate the body to the side, stacking the feet and raising one arm straight toward the ceiling to form a T. Return to push-up position. Rotate to the opposite side on the next rep.
Common mistakes
- Sloppy push-up form.
- Hips dropping during the rotation.
- Going too fast.
- Not extending the arm fully.
- Forgetting to alternate.
Progressions and regressions
Regress to push-ups and side planks separately. To progress, work for time.
Programming notes
Combined movement. 3 sets of 6-10 per side, twice a week.
