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T Push-Up

T push-ups have the benefits of push-ups you know and love, with the core strength and balance of side planks. However, one shouldn’t sleep on the push-ups’ effect on the core and abdominal benefits.

Additionally, this exercise targets thoracic spine mobility and upper body strength that you wouldn’t get with push-ups or side planks. T push-ups are a convenient exercise that can be done at home, at a hotel without a gym, or anywhere. Learn more about them below.

How To Do

  1. Start in a normal push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
  2. Lower your body until it almost hits the ground, maintaining an erect posture.
  3. While maintaining good posture (be sure to engage your glutes and core), push yourself back up.
  4. While on the way up, rotate one shoulder and hip while raising that hand towards the sky. Rotate your head along with your shoulder and hip. You should be looking up at your hand at the top of the movement. At the top of the movement, your body should form a T-shape.
  5. Lower your hand and rotate your shoulder back down to return to the starting position.
  6. Repeat, alternating the hand that goes up with each rep.

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Tips From Expert

  • Keep a straight line from your head to your toes. This ensures a stable position and limits lower back stress.
  • Ensure your feet are together and your hands are shoulder-width apart. This helps to keep balance as you perform the arm reach.
  • Inhale and engage your core before performing the push-up. Exhale as you come up and reach overhead.
  • As you reach overhead, your arm should come directly up towards the ceiling. Ensure your head follows it to limit neck strain and injury.
  • Ensure you stop reaching once your arm is vertical. This ensures you don’t over-extend and keep a stable body position.

Optimal Sets and Reps

This exercise is useful for a variety of training goals. It can include weight, be done more explosively, or be performed from the knees. Below are general volume recommendations, but adapt them into your plan based on the other elements of your training session.

Training TypeSetsReps
Strength Training3–53–5 (Weighted)
Hypertrophy3–48–12
Endurance Training3–412–20 (From the knees, if necessary)
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of T Push-Up

How to Put in Your Workout Split

T push-ups are a great exercise that enhances core stability, upper body strength, and thoracic spine mobility. They can be easily incorporated into a variety of training situations:

  • Sports Involving Running — Many athletes incorporate core and mobility into their routine. Core work has been shown to improve running economy, balance, and core stability.
  • Building Into A Warm-Up — Incorporating this core and mobility movement can be an important part of warming up for essentially every sport. Building injury prevention work like planks and side planks into a warm-up is time-efficient. You get a training benefit and get ready to compete at the same time.
  • Tailor The Difficulty To Your Goals — By using an inclined surface and/or doing the movement from your knees, you can do more reps for muscular endurance. By holding dumbbells and/or wearing a weighted vest you can make this more of a strength or hypertrophy exercise.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Clavicular Head Of Pectoralis Major

The pectoralis major plays a large role in any upper-body push movement. It is a large muscle that originates from the clavicle (collarbone) and inserts into the humerus (upper arm). This is the uppermost part of the muscle.

This muscle has an activation rate of 29.60% of its maximal voluntary contraction during a standard push-up. Maximal voluntary contraction represents the most force a particular muscle can produce. This would be similar during the first half of this movement while both hands are on the ground.

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major goes from the sternum to the humerus. It is the biggest and central section of the fan-shaped pectoralis major muscle. It is also responsible for pushing movements, like a basketball chest pass or stiff arm to a defender in football.

During a T push-up, the sternal head of the pectoralis major will do most of the initial pushing. This muscle is targeted more specifically with barbell and dumbbell bench presses, contributing to overall pectoralis and upper body strength.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is the inferior, or lower, part of the pectoralis major muscle. It spans from the lower chest to the upper arm, below the sternal head of the pectoralis muscle.

Decline push-ups or bench presses emphasize this more than other bench presses or push-up variants. During the T push-up, this part of the pectoralis major helps with the pushing as well as core and shoulder stability.

Obliques

The obliques, often colloquially known as the side-abs, are key for core stability and strength, as well as torso rotation. The external and internal obliques are located along each side of your torso. The internal obliques are underneath the external.

The oblique muscles are important for core stability during the initial, push-up phase of the T push-up. However, one oblique becomes very important during the upper rotational movement allowing your hand to reach for the sky.

The other oblique (the one now closest to the ground), also becomes more important during the upper portion of this movement. Core stability becomes more difficult as the base of support shrinks with only three points of contact with the ground.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Located on the front of the shoulder, the anterior deltoid is important in pushing actions and raising your arm. In the push-up phase of this movement, the anterior deltoids assist the pectoralis major in pushing.

During the rotational phase of a T push-up, the lower anterior deltoid helps stabilize the shoulder. The upper anterior deltoid helps the arm reach up to get to the top of the movement.

Lateral Deltoid

The lateral deltoid is on the side of the shoulder and helps your arm move up, down, and to the side. It is particularly activated in movements like the lateral raise and shoulder press.

During a T push-up, the lateral deltoids will be particularly important when raising the top arm and reaching your hand up. If you want to further target your deltoids, look into these shoulder workouts for beginners.

Triceps Lateral Heads

The triceps lateral heads are on the part of the back of the upper arm furthest from your body. Their primary function is elbow extension which is important in both the push-up and reaching-up phases of the T push-up.

The triceps are particularly activated in narrower grip push-ups and are important to develop for repetitive pushing.

Triceps Medial Heads

The triceps medial heads are on the back of the upper arm, beneath the lateral and long heads. During the push-up phase of this movement, the triceps medial heads stabilize and flex the elbow.

During the reaching phase, the triceps medial heads will help stabilize the arm on the ground. The other will help flex the elbow to reach the hand upwards.

Triceps Long Heads

The triceps long head is the largest of the triceps muscles, running along the inside of the upper arm. Unlike the other two triceps muscles, the triceps long head goes across the shoulder joint. This adds shoulder stabilization to its functions, along with elbow extension like the medial and lateral heads.

This muscle has the same function during the T push-up as the other two triceps, while adding shoulder stabilization. This shoulder stabilization is particularly important while only one hand is on the ground and balance is more difficult.

Upper Rectus Abdominis

The upper rectus abdominis, commonly known as the upper abs, is key for stabilizing the core throughout this movement. Don’t forget that push-ups involve a lot of core stability.

Extra core stability is needed as the base of support shrinks when only one hand is on the ground. This further targets your core versus a traditional push-up.

Lower Rectus Abdominis

The lower rectus abdominis, or the lower abs, helps stabilize your hips throughout this entire movement. The reduced base of support and extra movement of reaching up add challenge for this muscle compared to normal pushups. This movement will help train your lower rectus abdominis to keep your hips stable, a requirement for any athletic movement.

Erector Spinae

The erector spinae runs along the length of the spine and flexes the spine while also maintaining good posture. They comprise three groups: the spinalis, longissimus, and iliocostalis. During a T push-up, the erector spinae work together to maintain a good athletic posture throughout the movement.

Serratus Anterior

The serratus anterior is located along the sides of your ribcage. They move and stabilize your shoulder blades and are important in both the pushing and reaching-up phases of this movement. During the reaching-up phase, the serratus anterior stabilizes the shoulder blades and retracts them for the rotational movement.

Iliopsoas

The iliopsoas is mainly involved in hip flexion, but during this movement stabilizes the hips and lower back. The iliopsoas has two parts: the iliacus and psoas major, which connect the pelvis and lower vertebrae to the femur. This muscle helps you maintain proper form throughout this exercise, minimizing injury risk.

Gluteus

The gluteus is a group of three muscles of the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. Among the many functions of the gluteus is hip stabilization, which is crucial to properly perform a T push-up. Additionally, the gluteus rotates the hip, allowing the body to rotate while the top hand reaches for the sky.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Russian Twist

Side Plank

Push-Up

Plank Shoulder Tap

Bicycle Crunch

Doorway Chest Stretch

Standing Oblique Crunches

Dynamic Arm Swing

Seated Spinal Twist

Dynamic Plank

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Chest Fly Machine

Smith Machine Bench Press

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Who Should Do?

Athletes Requiring Core Stability

All athletes require and benefit from improved core stability. Almost all athletic movements require transferring force between the upper and lower body. Being able to effectively transfer as much power as possible through the core will enable better athletic performance. 

A more stable athlete is a better athlete. Forceful movements done a few times, like in weightlifting, or endurance movements done repeatedly, like in marathon running both benefits. Core stability enhances performance by allowing you to maximize the amount of force transferred to the ground, ball, opponent, etc. 

Athletes Looking To Prevent Injury

In the same way that core stability and strength can enhance performance at the moment, they also minimize injury risk. While getting bigger, stronger, and faster are all great athletic goals, stability needs to increase, too. Large forces through unstable levers are a recipe for injury. 

Think about your body like a car, increased horsepower is great. However, it can be dangerous if the chassis, suspension, and tires can’t handle the extra force. A sports car engine requires a sports car everything else. If you put a powerful engine in a beater car, expect a lot of costly repairs. 

Who Should Not Do?

Individuals With Lower Back Injuries

Individuals with lower back issues may lack the ability to efficiently engage the muscles needed to properly perform this movement. The T push-up requires several muscles to work together to maintain stability and posture during all phases. Improper stability of the spine, hips, and shoulders can exacerbate previous injuries and may cause new ones.

If you have pre-existing lower back injuries, consult a physical therapist to improve and remedy movement dysfunction. Being such a complex area of the body, consult a medical professional who can individualize a rehab plan for you. 

Beginners Without Proper Strength And Stability

This may not be the most difficult athletic movement ever devised by man, but it is challenging. If you cannot maintain proper stability throughout this multi-faceted movement, you are inviting the possibility of injury. Use less complex movements to build up to this exercise. 

The T push-up requires a coordinated effort among a group of stabilizing muscles to be done correctly. If those stabilizing muscles can’t work together, your engine is producing more force than your chassis can handle. Putting dysfunctional force through your hips and spine is an unfortunately easy way to get a lower back or other injury. 

Benefits Of The T Push-Up

Builds Strength

The T Push-up is an effective way to build functional strength for a variety of athletic movements. It builds both muscular strength and enhances the ability of different muscle groups to work together in a coordinated way. This goes a long way towards making your muscles stronger.

A classic axiom in strength and conditioning is to train movements, not muscles. The T push-up is a great example of this in that it trains muscles to work together effectively. The individual muscles get stronger, but more importantly, your body can perform entire movements better. 

Enhances Muscular Endurance

The T push-up is a great way to enhance muscular endurance for more advanced athletes. This can have a strength or hypertrophy focus for those who can only do 3–12 reps. However, those who can do more reps can reap endurance benefits. 

This is a great movement for runners, soccer players, and others who require core stability for long periods. Rugby forwards and soccer goalies who need core stability and pushing ability for eighty or ninety-minute matches will benefit.  

Improves Heart Health

Both the strength and muscular endurance benefits of this exercise can have knock-on benefits for heart health. A stronger and more stable core will enable you to exercise more effectively for longer periods which will strengthen your heart. 

Incorporating T push-ups into your routine will make you stronger and improve your endurance. This will help lower your resting heart rate, improve your cardiovascular system, and reduce heart disease risk. This is particularly true for those who can do enough reps to make this an endurance movement. 

Frequently Asked Questions

Are T push-ups harder?

T push-ups are harder than traditional push-ups as they add core movement. Think of it as a great combination of push-ups and side planks.

How to count T push-ups?

You have a couple of options here. You can count each time your hand reaches for the sky as one or count doing both sides as one.

What muscles do T push-ups work?

T push-ups work a variety of muscles, including the pectoralis major, deltoids, obliques, and triceps brachii. Additionally, several muscles are important for stability such as the rectus abdominis, iliopsoas, gluteus, and erector spinae. 

How many T push-ups should I do? 

As is often the case with training prescriptions, it depends. For those training muscular endurance, 3–4 sets of 12–20 reps would be ideal. For strength, 3–5 sets of 3–5 reps with added weight is ideal.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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