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Exercise Benefits With Proper Form & Technique

T Push-up

through 13 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle, DeltoidsMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, Rectus AbdominisMuscle, ObliquesMuscle
required:Doable Without Equipment And Weights
optional:Dumbbells (2), Kettlebells (2)
fitness level:Hard
exercise type:Strength
Variations available (17)
Starting PositionExecution
Starting Position (Alternative)Execution

General And Specifics

  • this exercise also requires stability, coordination and balance besides the named muscles

Starting Position

  • grasp a kettlebell or dumbbell with each of your hands, if you want to work out with additional weight (level of difficulty is higher)
  • bring your body into the push-up position
  • the arms are stretched out
  • your hands are a bit wider than shoulder width apart
  • the fingertips point forward
  • if you use dumbbells or kettlebells, the palms of the hands point to each other
  • the feet are hip width opened, you stand on the tiptoes

Correct Execution

  • bend the arms as in the normal push-up until your face is close to the ground
  • do not let the hip sink down and hold the body in a stable line
  • push yourself back up again and lift one arm
  • turn your body up (the hip also) until it points sideways
  • your feet are turned also, so that the tiptoes point into the same direction like the upper body
  • bring the hand above your shoulder, the arm is stretched out
  • your body is building a T
  • go back into the starting position and repeat the movement with the other side