How To: Strengthen your upper body with alternating T push ups

Strengthen your upper body with alternating T push ups

Learn how to do alternating T push ups. Presented by Real Jock Gay Fitness Health & Life.

The T push-up variation offers all of the benefits of the standard push-up, plus the added benefit of training your balance and coordination. Focus on power, strong quick movements and—most important—maintaining proper form throughout.

Starting position
Position yourself face down on the floor with your arms straight and your hands and toes supporting your body. Your body should be in a straight line from head to toe and your arms slightly more than shoulder width apart.

1. From the starting position, lower down into a classic push-up, then press up from the floor.
2. As you press up from the floor, rock up onto your left hand and bring your right hand off the floor. Your feet should turn so that your are supported on the outside of your left foot and inside of your right foot. Bring your right hand up above your head so that your body is in a T position. Your body should stay in a straight line from your feet to your armpit.
3. As soon as you achieve the T position, reverse direction and bring your right hand back to the floor, go right down into your next push-up, and then go back up into the T position on your other side with your left hand up in the air.

Smith Machine or Flat Bench Variation
If you find these push-ups too challenging, try them with your hands raised on a Smith machine bar or on a flat bench. This takes some of the load off your pecs, making the exercise easier.

Side-to-Side Foot Variation
To increase the level of difficulty, try starting with your feet right next to each other and then stacking one foot on top of the other when you roll up to a T position. This will train your balance and coordination.

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1 Comment

I actually use a 10-lb dumbbell during the "T" to increase the intensity. I'm following a online fitness program called WorkoutBuddyX, it has a bunch of very cool exercises T-push up, Regegade Rows, Lizard Crawls. I've lost 2 lbs in the first week so far, check it out if you have the time. good luck!

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