Enhancing Skills

T Push UP

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell T push-up is a compound exercise that targets the chest, shoulders, and triceps while also engaging the core muscles.

Stretch to do prior to exercise:

  • Shoulder circles
  • Arm swings

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging or jumping jacks
  • Dynamic stretching, such as arm circles and high knees

How to select the proper weight: Choose dumbbells that are appropriate for your fitness level and allow you to perform the exercise with proper form. Start with lighter weights and gradually increase the weight as you get stronger.

Proper form:

  1. Start in a push-up position with your hands on a pair of dumbbells, shoulder-width apart.
  2. Lower your body until your chest is just above the ground.
  3. Push yourself up to the starting position, but as you do, raise one dumbbell off the ground and extend your arm straight up towards the ceiling, forming a T-shape with your body.
  4. Lower the weight back to the ground and repeat on the other side.

How to reduce the difficulty: To reduce the difficulty, perform the exercise on your knees or on an incline.

How to increase difficulty: To increase the difficulty, use heavier dumbbells, perform the exercise on an unstable surface, or add a push-up between each T raise.

Number of reps: Beginner: 8-10 reps Intermediate: 10-12 reps Advanced: 12-15 reps

Estimated time for exercise: The dumbbell T push-up should take approximately 10-15 minutes to complete.

Body Group:

Chest

Muscle Group(s):

Abdominals, Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major, Deltoids

Secondary:

Triceps Brachii, Obliques

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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