T-Push Up.

Make every rep count.

1. 01

   Start on all fours: hands stacked under shoulders, knees under hips, toes tucked.

2. 02

   Step one foot back, then the other to a strong high-plank—legs straight, core braced, neck neutral (gaze on the floor slightly ahead).

3. 03

   Lower into a push-up: pull your shoulder blades slightly back and down, bend the elbows, and keep your body in one straight line.

4. 04

   Descend until your upper arms are about parallel to the floor (or your chest gently touches down).

5. 05

   Press up by driving your palms into the ground and fully extending the elbows—don’t let your hips sag or pike.

6. 06

   At the top, shift weight into one hand, rotate through your upper back, and reach the other arm up toward the ceiling, turning your head to follow your hand.

7. 07

   Return to plank and repeat, alternating sides for your reps.