T-Push-Up

T-Push-Up is an advanced variation of the classic push-up that combines strength training with stability exercises. This exercise primarily engages the chest, shoulders and triceps, while also activating the core muscles through the rotational movement. By including T-Push-Ups in your exercise routine, you can improve both upper body strength and balance.

Correct Execution of the T-Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a high plank position with your hands placed slightly wider than shoulder width and your body in a straight line from head to heels.
  2. Lower your body towards the floor by bending your elbows until your chest almost touches the floor.
  3. Press up through the hands to return to the starting position.
  4. Once back in the plank position, rotate your body to the right, raise your right arm toward the ceiling, and rotate your feet so you're balancing on your left hand and the outside of your left foot, forming a "T" shape.
  5. Hold the position for a moment, then lower the right arm back to the floor and repeat the movement on the left side.
  6. Continue to switch sides for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Unstable rotation: Make sure to rotate the body in a controlled manner and avoid losing balance during the movement.
  • Elbow Flaring: Keep your elbows close to your body during the push-up portion to reduce the strain on your shoulders.
  • Lowering the hips: Maintain a straight body line and avoid letting the hips drop during the exercise.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise with your knees on the floor during the push-up portion and return to your toes during the rotation portion.
  • Advanced: Hold a dumbbell in each hand and perform the exercise to increase resistance and further challenge stability.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions per side, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body into the push-up and exhale as you push up and rotate your body. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the T-Push-Up:

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