T Push-Up

PushBW

Push-up followed by a rotation into a side plank with one arm reaching to the ceiling, forming a 'T' shape — combines horizontal pressing with rotational core and shoulder stability work.

Demo: Bodyweight training demo

Sets

3

Reps

8-10 per side

Rest

1 min

Contraindications

Wrist/shoulder strain in the side-plank rotation — build up side plank tolerance first.

Setup

Standard push-up position, hands slightly wider than shoulders.

Execution

  1. 1Perform a full push-up rep
  2. 2At the top, rotate the torso and lift one arm straight up to the ceiling, stacking the feet
  3. 3Return to the plank position
  4. 4Perform the next push-up and rotate to the opposite side

Key cues

  • Full push-up first, rotation second
  • Stack the feet in the side-plank position
  • Reach tall through the top arm
  • Keep the hips lifted in the T position, not sagging

Common faults

  • Sagging hips during the T rotation
  • Rushing the push-up portion to get to the rotation
  • Rotating from the lower back instead of the whole torso
  • Losing balance and touching down early

Tweaks

  • Hold the T position for 2-3 seconds for added core demand
  • Add a dumbbell raise at the top of the T for load
  • Perform on an unstable surface for more challenge

Regressions

Spider Push-UpStandard Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Core, Obliques

Secondary: Anterior Deltoid, Glute Medius

Sources

Attribution: General calisthenics canon