A t push-up is one of the best bodyweight exercises you can do to build your chest, arms, shoulders, and core. They’re also a great way to get a full-body workout if you don’t have access to weights or machines.
A t push-up combines a traditional pushup and a side plank. It’s an advanced move that requires strength and control to perform properly.
You can perform this exercise anywhere, but it’s best to do it on a carpeted floor or mat so you won’t slip and fall.
HOW TO DO T PUSH UP PROPERLY
- Get into a pushup position with your hands placed directly under your shoulders. Your feet should be together and extended behind you.
- Keep your body straight from head to heels to avoid sagging in the middle or leaning back on your heels. Your torso should be parallel to the floor.
- Brace your core, tighten your glutes, bend at the elbows, and lower yourself until the top of your chest almost touches the floor. Pause for one second at this position before pressing back up to the starting position.
- Without pausing, get into a side plank position by placing your feet together, supporting yourself with your right hand, and reaching up with your left hand.
- Bring your right hand to the floor, go down for another pushup, repeat the side plank movement, and remember to alternate hands.
- Repeat for the desired number of repetitions.
WHAT MUSCLES DOES T PUSH UP WORK?
The t push-up works the triceps muscles in your upper arms, along with the chest muscles (pectorals), front shoulder muscles (deltoids), and rear shoulder muscles (trapezius).
TRICEPS
The triceps are a group of 3 muscles on the back of your upper arm. They are responsible for extending your elbow joint, which means they straighten your arm when bent.
PECTORALS
The pectoralis major is a large muscle covering your chest’s front. It’s the most superficial of the three pectoral muscles and attaches to your sternum, clavicle, and ribs. It helps you lift your arms above your head and toward your sides.
The pectoralis minor is much smaller than the pectoralis major. It arises from the middle ribs and attaches to the scapula. It helps elevate the ribs when you breathe and assists with flexion at the elbow joint.
The serratus anterior is a muscle in your upper chest that wraps around to attach to both scapulae (shoulder blades). This muscle helps in upward rotation and stabilizing the scapula.
DELTOIDS
The deltoids are a group of three muscles on the shoulder that give you the ability to raise your arm in front of you. When you do a pushup, you use your shoulders to leverage your body and move up and down.
The deltoid muscle is made up of three parts: anterior (front), lateral (side), and posterior (back). Each part has its function, but they all work together to help you lift your arm and rotate it outward.
Posterior deltoid assists in extension—bending backward at the shoulder joint.
TRAPEZIUS
The trapezius muscle is a broad, flat muscle in your upper back. It’s made up of three distinct sets of fibers that run from the base of your skull to the bottom of your shoulder blades.
The upper fibers are responsible for bringing your shoulder blades together and toward your spine. The middle fibers help you shrug up and down, while the lower fibers pull your shoulder blades down and back.
T PUSH-UP BENEFITS
INCREASES STRENGTH IN THE UPPER BODY
Pushing yourself up from the ground requires a lot of muscle, but it’s also a great way to work on your strength and endurance.
A strong upper body leads to increased muscle mass and an improved range of motion. In addition, a strong upper body boosts proper posture hence reducing the risk of injuries.
It helps to develop core strength and abdominal muscles.
The t push-up also works on your abs and obliques, which help you maintain good posture and balance while you exercise. Also, strengthening these muscles increases your athletic performance, endurance, balance, and stability.
In addition, you reduce the risk of back pain and other related injuries.
INCREASE FUNCTIONAL STRENGTH
Functional strength is the ability to perform daily tasks, such as lifting and carrying groceries, moving furniture, and changing light bulbs. It is important to have functional strength because it helps prevent injuries and allows people to live independently.
ALTERNATIVES TO T PUSH UP
BENCH PRESS
Bench pressing is a great way to build functional strength, but it’s important to do the lift properly. The muscles worked are the triceps, biceps, anterior deltoid, pectoralis major, and serratus anterior.
- Lie on the bench and position your feet flat on the floor. Bend your knees and grasp the barbell with an overhand grip, just outside shoulder-width apart. Keep your upper arms tight against your sides. Brace your core and keep your spine neutral throughout the exercise.
- Lower the barbell until it nearly touches your chest. Pause for one second, then press back up to full extension while breathing out as you contract your chest muscles. Don’t lockout at the top of the movement—keep constant tension on your chest throughout!
BEAR CRAWLS
Bear crawls are an excellent way to get a full-body workout. They’re great for building endurance and core strength while increasing your metabolic rate. Bear crawls work the back, hips, core, quads, and shoulders.
- Get down on all fours with your hands directly under your shoulders and knees directly under your hips. Engage your core and keep your head in line with your spine.
- Lift one arm and the opposite leg simultaneously and move them forward (don’t let your knee touch the floor). Then bring the leg and arm to the floor.
- Do the same with the other hand and the opposite leg.
T PUSH-UP MISTAKES TO AVOID
LETTING YOUR BUTT SAG
It’s important to keep your core engaged throughout the entire exercise. Keeping your hips high will help you prevent sagging in the middle and getting sloppy with your form. Also, ensure you engage your glute and don’t let them relax during the exercise.
NOT KEEPING YOUR BACK STRAIGHT
Ensure that your lower back is straight and in line with your neck and shoulders. Your knees and ankles should align with your hips for proper posture during this exercise. Also, make sure they don’t wobble as well.
ELBOWS FLARING OUT
This is a common mistake during a t push-up exercise. This makes it more difficult for your chest muscles and shoulders to do their jobs and can put undue stress on your wrists. Aim to put your elbows towards your waist, and this way, you can prevent injuries.
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