Chest
Push Up T-rotation
A push up, then a turn into a side plank with one arm reaching to the ceiling. It works your chest and arms, then your obliques and shoulders, in one move.
- Works
- Chest, obliques, triceps, front shoulders, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands a little wider than your shoulders and your feet about hip width apart.
- 2Lower your chest toward the floor and press back up.
- 3Shift onto your right hand, roll onto the sides of your feet and reach your left arm to the ceiling, so your body makes a T.
- 4Turn back to the plank, do another push up, and rotate to the other side.
Cues
- Stack your supporting hand right under your shoulder.
- Lift your hips as you turn so your body stays straight.
- Turn your whole body together, like a door swinging open.
Common mistakes
- Hips dropping in the turn. Push your bottom hip up toward the ceiling.
- Hand too far from your shoulder. Set it right under your shoulder before you turn. It's steadier and easier on the joint.
- Rushing the push up. Each push up still goes all the way down and all the way up before you turn.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Hold the T for 2 seconds on each side, or take 3 seconds to lower on each push up.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What does a push up with rotation work?
Your chest, shoulders and triceps on the push up, then your obliques and the shoulder you're balancing on during the turn. It's a push up and a side plank in one move.
