{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Push-up rotations",
      "kind": "common"
    },
    {
      "text": "Pushup rotations",
      "kind": "common"
    },
    {
      "text": "Push-Up with Rotation",
      "kind": "common"
    },
    {
      "text": "Rotational Push-Up",
      "kind": "common"
    },
    {
      "text": "T-Pushup",
      "kind": "common"
    },
    {
      "text": "Push up rotations",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "horizontal-abduction",
          "abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "rotation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push",
      "rotation",
      "anti-lateral-flexion"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse",
      "frontal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "985"
  },
  "id": "oec:t-push-up",
  "instructions": {
    "setup": [
      "Assume a high plank position with your hands slightly wider than shoulder-width apart and your feet set about shoulder-width apart for rotational stability.",
      "Engage your abdominals and glutes to align your body in a straight line from head to heels."
    ],
    "steps": [
      "Lower your chest toward the floor by bending your elbows back at roughly a 45-degree angle.",
      "Push forcefully through your palms to return to the top of the push-up.",
      "At lockout, shift your weight onto your left hand and pivot on the edges of your feet, rotating your torso open to the right.",
      "Raise your right arm straight toward the ceiling until your arms and chest form a vertical 'T' shape.",
      "Pause briefly in control, then rotate back down to the starting high plank position.",
      "Perform the next push-up and rotate to the opposite side."
    ],
    "breathing": "Inhale as you lower into the push-up, exhale as you press up and rotate into the T-position.",
    "cues": [
      "Keep your body in a rigid plank throughout the rotation.",
      "Follow your top hand with your gaze.",
      "Drive the floor away with the supporting shoulder so it does not collapse."
    ],
    "common_faults": [
      {
        "fault": "Sagging or hiking the hips during the rotation.",
        "correction": "Squeeze your obliques and glutes to keep the pelvis aligned with your spine throughout the transition."
      },
      {
        "fault": "Feet set too close together.",
        "correction": "Widen your stance to shoulder width to allow smooth pivoting onto the sides of your feet."
      },
      {
        "fault": "Rushing the rotation and losing balance.",
        "correction": "Complete the push-up lockout first before initiating a deliberate, controlled turn of the torso."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid if experiencing acute shoulder impingement or wrist pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "T-Push-Up",
  "previous_ids": [
    "oec:push-up-rotations"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Push-up rotations",
        "url": "https://wger.de/en/exercise/985/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:push-up"
    },
    {
      "type": "progression-of",
      "target": "oec:push-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:push-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A push-up variation that finishes with a rotation into a side plank with one arm extended toward the ceiling."
}