T-Push-ups

How to do it

Perform a standard push-up. At the top, lift one hand off the floor, rotate your torso, and reach that hand toward the ceiling, forming a "T" shape. Return to the plank and repeat on the other side.

The coaching cue

"Eyes follow the hand." Tracking your reaching hand with your eyes ensures your thoracic spine rotates fully.

What changes inside an AMRAP

Widen your foot stance slightly to provide a more stable base during the rotational phase.

Common mistakes

• Rotating from the arm alone while the hips stay flat to the floor.
• Letting the feet shuffle apart to steady the rotation.
• Rushing the turn so the reaching arm never gets to vertical.

Workouts that use t-push-ups

• The Metronome

  5 minute AMRAP — 15 Fast Air Squats, 10 T-Push-ups (Rotate & Reach)

• Crimson Flow

  10 minute AMRAP — 5 Bear Crawl to Broad Jumps, 10 T-Push-ups, 30 Butt Kicks

• Aerobic Shift

  15 minute AMRAP — 20 Alternating Lunges, 10 T-Push-ups, 40 Double-Tap Jumps

• Symmetry

  10 minute AMRAP — 10 T-Push-ups, 20 Plank Reaches (Total)

• The Axis

  15 minute AMRAP — 16 Surrenders, 10 T-Push-ups, 20 Plank Jacks

• Tension Grid

  10 minute AMRAP — 10 T-Push-ups, 12 Strict Sit-ups, 20 High Knees

• The Citadel

  15 minute AMRAP — 20 Russian Twists, 10 T-Push-ups, 30 Lateral Line Hops

• The Pacer

  20 minute AMRAP — 10 T-Push-ups, 20 Reverse Lunges, 15 Russian Twists, 30 Skater Jumps

• Overwatch

  20 minute AMRAP — 20 Mountain Climbers, 10 T-Push-ups, 15 Jump Squats, 10 Strict Sit-ups

• Iron Will

  20 minute AMRAP — 20s Hollow Hold, 15 Combat Sprawls, 10 T-Push-ups, 20 Skater Jumps

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