Moves/T Push-Ups

T Push-Ups

ID: 191

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems
Equipment:
Floor Based, Wall Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Stack wrists directly over elbows at the start to protect the joint.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Keep elbows at roughly 45 degrees from the torso on a chest press.
  4. 4. Drive the floor away on floor-based pressing — create full-body tension.

Regression:

Reduce load by 30% and shift focus to the eccentric portion of the movement.

Progression:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.