T Push Up: How To Do, Benefits and Muscles Worked (2025)

Looking for a way to take your push-ups to the next level? Look no further than the T push-up.

It is a challenging and effective exercise for targeting the chest, shoulders, and triceps, and a rotational movement also engages the core.

Whether you’re a beginner or a fitness enthusiast, the T push-up is a great way to add variety to your workout routine.

Get ready to sculpt your upper body and take your fitness to new heights with the T push-up!

T Push Up: How To Do, Benefits and Muscles Worked (1)

Table of Contents

  • What is T Push Up
  • Muscles Worked During T Push Up
  • How To Do T Push-Ups
  • Sets and Reps
  • Tips and Techniques for Doing T Push-Ups
  • Variations and Modification of T Push-Up
  • 1. Knee T push-up
  • 2. Dumbbell T Push up
  • 3. T Push Up With Resistance Band
  • Benefits of T Push-Up
  • How To Incorporate T Push-Ups Into Your Routine
  • T Push-Up Alternatives
  • Takeaways

What is T Push Up

T push-up is a variation of the traditional push-up that adds a rotational movement. It is a compound exercise that primarily targets the chest, shoulders, and triceps.

The exercise is performed similarly to a traditional push-up. However, with an additional movement, one arm is lifted and rotated out to the side, forming a “T” shape with the body.

It is an effective exercise that can help increase upper body strength, muscle definition, and functional fitness.

T Push Up: How To Do, Benefits and Muscles Worked (2)

Muscles Worked During T Push Up

The T push-up is a compound exercise that targets multiple muscle groups, including:

  • They primarily work thechest muscles(pectoralis major and minor), as well as thetricepsand theshoulders (deltoids).
  • They also engage thecore muscles,serratus anterioras they help to stabilize the body during the exercise.
  • Furthermore, it is worth mentioning that thelegsandglutesare indirectly targeted during the Push-up-to-t move.

Here’s how thesemuscles are engagedduring the push-up to T:

  1. Chest muscles: These muscles are responsible for pushing the body up and down.
  2. Shoulder muscles: They are responsible for lifting the arm and rotating it out to the side, forming the “T” shape. The front, side and rear deltoids are all worked during the exercise.
  3. Triceps: The triceps are responsible for extending the arm.
  4. Core muscles: The rotational movement engages the core muscles, which helps to improve overall stability and strengthen the abdominal and oblique muscles.

How To Do T Push-Ups

Here is a step-by-step guide on how to perform the T push-up:

  1. Start in a traditional push-up position with your hands placed slightly wider than shoulder-width apart and your feet together.
  2. Lower your body towards the ground, keeping your core engaged and your back straight.
  3. As you reach the bottom of the push-up, lift one arm off the ground and rotate your body so that your arm is pointing straight up toward the ceiling.
  4. Your body should now be in the shape of a “T”.
  5. Hold this position for a moment.
  6. Then, return your arm to the starting position and repeat the movement on the other side.
  7. Continue to alternate sides, completing one full push-up each time.
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Sets and Reps

The number of sets and reps for T push-ups will depend on your fitness level and goals. Here are some general guidelines:

  1. Beginners: Start with 2–3 sets of 8–12 reps. Focus on proper form and building strength.
  2. Intermediate: Aim for 3–4 sets of 12–15 reps.
  3. Advanced: Aim for 4–5 sets of 15-20 reps or more.

As you become more comfortable with the exercise, you can increase the number of sets and reps.

Tips and Techniques for Doing T Push-Ups

Here are some tips and techniques for doing T push-ups:

  • Make sure you start in the traditional push-up position with your hands placed slightly wider than shoulder-width apart.
  • Keep your back straight and your core engaged throughout the entire exercise.
  • Keep your core tight throughout the entire exercise.
  • Avoid rushing through the exercise, and take your time to focus on proper form and engaging the right muscle groups.
  • Exhale as you push up, inhale as you rotate your arm.
  • As you become more comfortable with the exercise, you can increase the number of sets and reps or add weights or resistance bands to make the exercise more challenging.
  • The more you practice it, the more comfortable you will become with the movement. And the more you will be able to increase the difficulty of the exercise.
  • Before doing so, it is important to warm up properly. It can be a light cardio or dynamic stretching exercise to get your muscles ready for the workout.
  • Don’t Flare your elbow out to the side. This can put unnecessary stress on the shoulder joint and make the exercise less effective.

Variations and Modification of T Push-Up

Variations are a great way to mix up your T push-up routine and keep it fresh.

With a little creativity and variety, you’ll never get bored of mastering this classic move!

Here are some variations and modifications that you can use to make the T push up easier or more challenging, or adapt it to your fitness level.

1. Knee T push-up

Knee T push-up is a variation that is performed on the knees rather than with the feet on the ground.

They are a fantastic stepping stone to mastering full T push-ups. They reduce the amount of bodyweight you are lifting, making it easier for you to learn and perform the movement correctly.

T Push Up: How To Do, Benefits and Muscles Worked (5)

How To Do Knee T Push-Ups

  1. Start in a traditional push-up position with your knees on the ground.
  2. Lower your body towards the ground.
  3. As you reach the bottom of the push-up, lift one arm off the ground and rotate your body so that your arm is pointing straight up toward the ceiling. Your body should now be in the shape of a “T”.
  4. Hold this position for a moment.
  5. Then, return your arm to the starting position and repeat the movement on the other side.
  6. Continue to alternate sides, completing one full knee push-up each time.

2. Dumbbell T Push up

While T push-ups have great benefits, please don’t get stuck doing them forever. Once you’re strong enough, you can progress to regular T push-ups for increased difficulty or try dumbbell variations.

Dumbbell T push-ups involve lifting one hand with a dumbbell off the groundand reaching it towards the ceiling to form a T shape with the body.

Dumbbells provide a neutral grip, which can be more comfortable for those with wrist discomfort.

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How To Do Dumbbell T Push-Ups

  1. Grip adumbbellin each hand.
  2. Walk your feet back until your body is straight from head to heels.
  3. Your arms should be fully extended, with your hands on the dumbbells directly under your shoulders.
  4. Engage your core and keep your body straight as you lower your chest down towards the dumbbells.
  5. Once your chest touches the dumbbells, press back up to the starting position and lift one hand off the dumbbell.
  6. Reach the hand towards the ceiling, forming a T shape with your body.
  7. Lower the hand back down to the dumbbell and repeat the movement on the other side.

3. T Push Up With Resistance Band

T push-up with a resistance band adds extra resistance to the exercise. Using a resistance band increases the challenge to your upper body and engages your core even more.

It’s important to choose the right resistance band for your fitness level.

  • You may not get the desired result if the band is too light.
  • It can be not easy to maintain proper form if it’s too heavy.
T Push Up: How To Do, Benefits and Muscles Worked (7)

How To Do Resistance Band T Push-Ups

  1. Place the resistance band around your back and hold the handles with both hands.
  2. Start in a traditional push-up position.
  3. Lower your body towards the ground, keeping your core engaged and your back straight.
  4. At the end of a push-up, lift one arm off the ground and rotate your body so that your arm is pointing straight up toward the ceiling. Your body should now be in the shape of a “T”.
  5. Hold this position for a moment and then return your arm to the starting position.
  6. Repeat the movement on the other side.
  7. Continue to alternate sides.

Benefits of T Push-Up

The T push-up is a great way to add variety to your workout routine and challenge your upper body strength.

  • It is a compound exercise that targets the chest, shoulders, and triceps, which helps to increase upper body mass.
  • The rotational movement of the T push-up engages the core muscles.
  • It is a full-body exercise that helps to increase functional fitness and improve overall fitness levels.
  • It improves upper body strength and stability.
  • T push-up improves the stability of the shoulder joint, which can help reduce the risk of injury.

How To Incorporate T Push-Ups Into Your Routine

T push-up is an effective exercise that can be incorporated into your workout routine.

Here are some ways to incorporate it into your workout routine:

  1. As a standalone exercise: It can be done as a standalone exercise, adding 2–3 sets of 8–12 reps to your bodyweight workout routine.
  2. As a finisher: T push-up can be added as a finisher at the end of your workout, adding 2–3 sets of 8–12 reps.
  3. Incorporate it into your push-up routine: Incorporate it into your regular push-up routine.
  4. Add it to your upper body workout: Incorporate it into your upper body workout, adding 3–4 sets of 8–15 reps.
  5. Incorporate it into your circuit training: Incorporate it into your circuit training in between other exercises like pull-ups, rows, etc.

T Push-Up Alternatives

Here are some alternatives exercises to the T push-up that target similar muscle groups:

  • Incline push-up
  • Plank rotations
  • Close-Grip Push-Up
  • Dumbbell pullover
  • One-Arm Push-up
  • Y-T-I Raises
  • Chest Fly Variations

Takeaways

T push-ups provide a fantastic full-body workout, simultaneously hitting your chest, shoulders, triceps, and core.

Focusing on proper form, practicing regularly, and increasing resistance is important to get the most out of this exercise.

Ready to give T push-ups a try? Start with a few sets and focus on nailing your form.

In the comments, please let us know how it goes!

References

  • Ebben WP, Wurm B, VanderZanden TL, Spadavecchia ML, Durocher JJ, Bickham CT, Petushek EJ. Kinetic analysis of several variations of push-ups. The Journal of Strength & Conditioning Research. 2011 Oct 1;25(10):2891-4.
  • Cogley RM, Archambault TA, Fibeger JF, Koverman MM, Youdas JW, Hollman JH. Comparison of muscle activation using various hand positions during the push-up exercise. J Strength Cond Res. 2005 Aug;19(3):628-33. doi: 10.1519/15094.1. PMID: 16095413.

T Push Up: How To Do, Benefits and Muscles Worked (8)

Manish Kumar

Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

T Push Up: How To Do, Benefits and Muscles Worked (2025)

FAQs

What are the benefits of T push-ups? ›

In addition to working the pecs, T push-ups deliver a powerful workout to your triceps and shoulders. 2. T Push-ups are great for building strength in your core. The rotating motion of T push-ups builds core strength by activating the abdominal and oblique muscles.

How do push-ups benefit you? ›

While it's often thought of as a chest exercise, it also works the triceps, anterior deltoids, and core muscles, as well as the pectoralis major and minor. Notable benefits of performing push-ups include building upper body strength, reducing the risk of cardiac events, and improving body composition.

How do you do the T push-ups? ›

Descend until the upper arms are parallel or your chest touches the floor. Push back to the starting point by extending the elbows and driving your palms into the floor. Rotate through the upper back and reach for the ceiling while following your hand with your eyes. Repeat for the desired number of repetitions.

How do you build muscle if you can't do push-ups? ›

Wall pushup

A starter modification for a pushup, using the wall is effective for beginners and the easiest way to improve your pushup strength. This move works those pushup muscles (the pectorals, deltoids, triceps). The further away your feet are from the wall, the harder it will be.

Can pushups reduce belly fat? ›

Doing push-ups and sit-ups can help you strengthen your upper and core body muscles, but they alone may not be enough to significantly reduce belly fat.

How many pushups a day is good? ›

A reasonable starting point could be 5 to 6 push-ups performed in 2 sets daily, with a one-minute rest between the sets. These need to be performed in proper form to avoid strain or injury. Individuals who have reached intermediate and advanced levels might set more ambitious goals.

What happens to your body if you do push-ups everyday? ›

Push-ups every day will be a good exercise routine to help strengthen the upper body, resulting in a lean and toned body. When performed with the right technique, push-ups can also strengthen the lower back and abs through pull-ups.

Will 50 pushups a day do anything? ›

Benefits of 50 Push-Ups a Day

Strengthens your upper body: Push-ups are a compound exercise, meaning they work multiple muscle groups at once. You'll likely feel the most burn in your arms as you lower yourself and press up.

Will 100 pushups a day do anything? ›

Doing 100 push-ups a day can be an impactful element of your overall strength-building and -maintaining routine. And you don't need to be at a gym to do them. “It's a quick and efficient way to strengthen some upper body muscles,” Rad says. “It is a bodyweight move that can be done virtually anywhere.”

What is the trick to push-ups? ›

“It's a great core exercise.” The trick here is to use your legs and core to keep your body stable as you push up with a single arm. Spreading your feet further apart can help you stabilize yourself as you go.

How to do pushups if you struggle? ›

Work up to incline push-ups with your hands on a wall or box

In addition to eccentric exercises, you can train your muscles for push-ups by using an elevated surface. Placing your hands on a wall or box changes the angle of the push-up to create less resistance from your weight and gravity, Liu said.

What's better than pushups? ›

High Plank

Planks are another amazing push-up alternative that can also help build shoulder, core, and upper back strength. Planks are also a great way to help support balance. Once in high plank position, hold for 15-30 seconds, rest, and repeat 2-3 times.

Why am I strong but I can't do push-ups? ›

The most common reason is poor technique awareness. Push-ups seem like a simple enough movement, so nobody really teaches us how to do them correctly. We lack awareness because we just jump down and start doing push-up without thinking about: Pushing the heels of the feet together.

What happens if I do push-ups everyday? ›

Completing 100 Push Ups a day can lead to increased muscle mass and upper body strength, specifically in the chest, shoulders, triceps, and core. It can also improve endurance and cardiovascular health.

What are the benefits of decline push ups? ›

The main benefit of doing decline pushups is building strong upper chest muscles. In a decline pushup, your arms push up and away from your torso. This movement works your upper pecs and the muscles in your shoulders. When done regularly, decline pushups will help increase your overall upper-body strength.

Do push-ups increase testosterone? ›

As mentioned above, you don't need specialist equipment to do resistance training. You can simply use your own weight to your advantage. By performing bodyweight squats, push-ups, pull-ups, and sit-ups, you can exercise a range of muscles across your body, growing strength and boosting testosterone.

Why are negative push-ups good? ›

By slowing down the push-up in the "negative" phase (when you lower your body toward the ground), you hold your bodyweight for longer, putting greater tension on your core, triceps, and lower back.

References

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