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Exercise

Chest

T press-up
Target: pecs

Turn the humble press-up into a powerful muscle-building tool that works the chest, shoulders, arms and core in one dynamic move.

T press-up

Hold your body in a straight line from head to heels, with both hands and feet shoulder-width apart and elbows close to your body. Don't let your hips sag.
Grip the dumb-bells with straight wrists, then Push up powerfully.
Twist your body and raise a dumb-bell overhead with your arm straight.
Roll onto the sides of your feet but keep your body straight.
Go straight into the next press-up, lifting the opposite arm on the next rep.

MORE T PRESS-UP:

UFC, Workouts: T Press-Up

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Variation: Clap press-up

When you push up explosively enough so that you can clap your hands, you target fast-twitch muscle fibres.

View Variation: Clap press-up

Variation: Passing medicine-ball press-up

This move blends power and co-ordination to give you functional upper-body strength.

View Variation: Passing medicine-ball press-up

Variation: Alternating offset jump press-up

Jump your hands backwards and forwards while doing shallow press-ups to hit your muscles from different angles.

View Variation: Alternating offset jump press-up

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