Weighted T Push-up
Muscle Groups: Chest, Obliques
Weighted T Push-up focuses on Chest, Obliques, with Shoulders, Triceps, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted T Push-up with proper form and technique.
- 1
Start in a high plank position with your hands slightly wider than shoulder-width apart and a weight plate placed on your upper back. Ensure your body forms a straight line from head to heels.
- 2
Bend your elbows and lower your chest towards the floor, maintaining a straight body line.
- 3
Push through your hands to extend your arms and return to the high plank position.
- 4
Shift your weight onto your left hand and the outside edge of your left foot, rotating your body to face the right.
- 5
Extend your right arm straight up towards the ceiling, forming a "T" shape with your body.
- 6
Rotate your body back to the high plank position, placing your right hand back on the floor.
- 7
Perform another push-up, lowering your chest and pushing back up to the high plank.
- 8
Shift your weight onto your right hand and the outside edge of your right foot, rotating your body to face the left.
- 9
Extend your left arm straight up towards the ceiling, forming a "T" shape with your body.
- 10
Rotate your body back to the high plank position, placing your left hand back on the floor.
Secondary Muscles
While Weighted T Push-up primarily targets Chest, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted T Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted T Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
