This is an upper body exercise and advanced progression of the standard pushup that targets the chest, shoulders, and triceps. The T pushup also develops core strength with an emphasis on the obliques.
Get in the standard pushup position with your hands slightly wider than shoulder-width apart and elbows completely locked out. Your body should be in a straight line.
Keeping your core tight, slowly lower yourself towards the ground. Make sure to keep your elbows tucked in close by your sides so they make a 45-degree angle with your torso. Once your chest touches the ground, pause, and then press back up to the starting position.
From here, pick one hand off the ground and reach towards the ceiling, rotating your upper body in the same direction until your body forms the shape of a T. Return to starting position.
Do not let the elbows flare out. Keep the elbows close to your sides throughout.
Keep the core tight and back flat throughout the movement.
Do not over-rotate during the reach towards the ceiling.