T-Press Ups

How to do it

Lie flat on your back with your legs extended or knees bent. Extend your arms straight out to your sides to form a T against the floor, palms facing the ceiling. Keeping your arms completely straight, drive the backs of your shoulders, elbows, and wrists down into the floor. Lift your upper torso off the ground using only the tension from your rear deltoids and upper back.

The coaching cue

"Make your arms heavy." Crush the floor with the backs of your hands.

What changes inside an AMRAP

The range of motion on this is naturally very short. Do not force your chest higher by straining your neck. Focus entirely on the squeeze in the back of your shoulders.

Common mistakes

• Craning the neck to force the chest higher than the rear delts can drive.
• Bending the elbows so the press becomes a shove instead of a straight-arm drive.

Workouts that use t-press ups

• Backdraft

  10 minute AMRAP — 30 Double-Tap Jumps (Penguin Taps), 10 T-Press Ups, 16 Reverse Lunges (Total)

• Venous Return

  15 minute AMRAP — 20 Reverse Lunges (Total), 12 T-Press Ups, 30 Mountain Climbers

• The Scapular Trap

  5 minute AMRAP — 12 T-Press Ups, 15 Supine Floor Scapular Shrugs

• Counter-Strike

  10 minute AMRAP — 10 Dive-Bomber Push-ups, 12 T-Press Ups

• The Draft

  5 minute AMRAP — 30 High Knees (Total), 10 T-Press Ups

• The Rower's Pace

  10 minute AMRAP — 5 Burpees, 10 T-Press Ups, 30 Jumping Jacks

• Steady Draft

  15 minute AMRAP — 10 Half-Burpees, 12 T-Press Ups, 30 Cross-Body Mountain Climbers

• Spinal Lock

  10 minute AMRAP — 20s Hollow Hold, 10 T-Press Ups, 15 Glute Bridges

• Active Sonar

  10 minute AMRAP — 16 Alternating Bird-Dogs, 12 T-Press Ups, 16 Dead Bugs (Slow)

• The Suspended Yoke

  15 minute AMRAP — 20s Plank Hold, 12 T-Press Ups, 15 Glute Bridges

• The Long Tow

  20 minute AMRAP — 12 T-Press Ups, 24 Air Squats, 15 V-Ups, 40 High Knees

• The Cross-Draft

  20 minute AMRAP — 20 Cross-Body Climbers, 12 T-Press Ups, 15 Jump Squats, 16 Dead Bugs

• The Suspended Scapula

  20 minute AMRAP — 20s High Plank Hold, 12 T-Press Ups, 20 Air Squats, 20 Mountain Climbers

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.