T Pushup

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.


  1. 460_A
    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.
  2. T Pushup
    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.
  3. 460_C
    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.

Trainer’s Tips

  • 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.