T push-up


The T-push up is an excellent exercise to build upper body strength, torso strength and shoulder stability.

This exercise is the combination of a push-up and a side bridge.

Starting Position

Put your hands slightly wider than shoulder-width.

Keep the torso erect and the core tight. The knees and hips are extended and the spine is neutrally aligned.


Lower your body by bending the arms until the chest touches the floor.

Return to the starting position by pushing the body up until the arms are fully extended.

Finish the push-up by lifting the right arm and opening the shoulders into the T position.

Perform another push-up. Once the arms have been fully extended, lift the left arm to get into the T-position.

Coaching Keys

Make sure you perform the push-ups in the full range of motion with an erect torso and tight core.

Start placing the feet shoulder-width apart. Keep both feet on the floor, when getting into the T-position. Progress by narrowing the feet. Now also rotate the feet while lifting one arm and opening the shoulders, to get into a T position with only one hand and foot supported.


Within this exercise a lot of variation is possible, holding dumbbells or performing the T push-up with one hand or both hands on a medicine ball.