T-push-ups with rotation of the body from the stop lying down - technique, variations

T-push-ups with rotation of the body from the stop lying down - technique, variations

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

T-shaped push-ups - an exercise for a comprehensive study of the torso.

If you want to strengthen your entire upper body, we recommend that you include this element in your training plan. Let's learn how to do t-push-ups correctly and figure out how to complicate a standard technique.

T-push-ups with rotation of the body from the stop lying down - technique, variations

Target muscles

What groups work:

  1. The pectoral muscles receive a complex load during the execution.
  2. When the body is pushed out from the lower point, the triceps muscles of the shoulder, the triceps, are worked out.
  3. In the upper position, when the body rotates 90 °, the deltoids of the supporting arm, as well as the abdominal muscles (rectus and oblique muscles of the abdomen) are tensed.

Advantages and disadvantages

T-push-ups help strengthen the torso, make it stronger and more mobile.

Exercise is useful to use in both aerobic and strength disciplines. For example, in tennis, the regular implementation of such push-ups will help to make energetic and sharp turns of the body when hit by a racket.

In addition to the development of muscle strength, the element has the following advantages:

  • Posture correction. Performing push-ups with turning the body, the athlete gets rid of stoop and slight curvature in the back (we are talking about prevention, if you have scoliosis, consult a doctor).

  • Slimming. Several large muscle groups are simultaneously involved in the exercise, which helps to reduce body fat.
  • Formation of a sports relief. T-push-ups help to find beautiful outlined muscles of the chest, shoulders and arms.
  • Development of the pushing force in the "base".

    The element allows you to improve the bench press, which is useful in bodybuilding and powerlifting.

The disadvantage of t-shaped push-ups is the inability to pump up the pectoral muscles. In order for the muscles to grow, strength exercises with weights, for example, a bench press of dumbbells, are necessary.

The minuses of t-push-ups include some medical contraindications:

  • injuries of the shoulder, elbow or wrist joints;
  • late pregnancy;
  • recovery period after abdominal surgery.


Before performing, be sure to flex the joints of the hands with the help of swing and rotational movements.

A good warm-up will prevent accidental injuries. Proceed:

  1. Take the starting position: lower yourself into the classic lying position for push-ups.
  2. Tighten your abdominal muscles, slightly tighten your hips and buttocks, and straighten your back.
  3. With a deep breath, gently bend your arms and lower the sternum to the floor until it touches (if possible).
  4. Exhale and push out the body, but do not stop at the top point, but raise one hand and rotate the body 90 °.

  5. Hold for 2-3 seconds, then slowly lower to the starting position and repeat push-ups with a turn in the opposite direction.

Recommendations :

  • Avoid sagging in the lumbar, keep the body stretched out in one line.
  • When making a turn from an emphasis lying down, try to exclude sharp jerky movements as they reduce the general efficiency.
  • Monitor the negative phase (lowering). If you sharply relax your hands, you can hit your face on the floor.

  • After accepting the U-turn stance, keep your supporting arm straight to the end.
  • Complete the required amount of training. As a rule, this is 3-4 sets of 12-15 repetitions on each side.

Variations of exercise

The following elements allow you to increase or decrease the load:

  1. T-push-ups with coasters (3-4x12-15) . Place your palms not on the floor, but on the platform (plio-box, high skirting from the bar).

    So you will shift the load on the lower pectoral muscles. If you place the eminence not under your arms, but under your legs, the emphasis will be on the upper sternum. The technique in both cases will be similar to the classic. By the way, if you rest your feet in a fitness ball, you will additionally work out the small muscles responsible for body balance.

  2. T-push-ups with dumbbells (3-4x12-15) .

    Pick up small shells with flat faces. Take a starting position and do push-ups with a turn. Although the technique is similar to the classical one, due to weights it allows working out the abdominal muscles and muscles of the hands in a better quality. By the way, instead of dumbbells, you can use a short expander of a skier. Fasten the elastic band with the cuffs to the wrists and perform push-ups with a turn.

  3. T-push-ups with a strap (3-4x7-8) . This version of the exercise is designed for high-quality training of the rectus and oblique muscles of the press. The technique is standard, but with one addition: at the top point, freeze in the position of the side bar for 12-15 seconds and tighten the abdominal muscles. During execution, make sure that the body remains elongated in one line. An element can be complicated with dumbbells or a rubber expander.

  4. T-push-ups against the wall (3-4x15-20) . The exercise is designed for beginner athletes and girls. The technique is simple: stand a meter from the wall, stretch out your hands, press your palms to a vertical surface and do smooth push-ups with turns. This method of implementation strengthens the arms and chest, but practically does not involve the abdominal muscles. To increase the load on the shoulders, do an exercise with light dumbbells.

Push-ups with 360 ° rotation

The element helps to develop explosive pushing power of the hands. This is useful in many sports disciplines, for example, martial arts, crossfit, workout. Technique:

  1. Accept the standard emphasis while lying on straight arms.
  2. Press in the classic technique.
  3. After that, lower your chest to the floor again.

  4. With a powerful jerk, toss the case and turn 360 °.
  5. Land in the palm of your hand and repeat in the opposite direction.

Recommendations :

  • When throwing your body with your hands, help yourself with a push with your socks.
  • Required training volume: 3-4 sets of 8-10 turns in each direction.

Exercise is not suitable for beginners, as it is very demanding on the strength of the hands.

We recommend beginning athletes to practice using lightly pushing the body out of the supine position:

  1. Take a push-up stand.
  2. As you inhale, lower your chest, then exhale powerfully push with your hands and toss the body upright (socks remain on the floor).
  3. Return to the starting position.

When you learn how to make this element with a gap of 20-30 cm, go to push-ups with a rotation of 360 °.

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T-push-ups with rotation of the body from the stop lying down - technique, variations

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .



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