T Press | Illustrated Exercise Guide

Primary muscles: Back, shoulders
Secondary muscles: Trapezius, core
Equipment: No equipment

T Press Instructions

1. Lie on your belly with your legs fully extended and your arms forming a T shape with your body.
2. Engage your back muscles to lift your torso and arms off the mat.
3. Bring the arms to the sides, squeeze the shoulder blades, and pause.
4. Return to the initial position and repeat.

Proper Form And Breathing Pattern

Keep your head, spine, and neck neutral, and maintain your arms and legs fully extended. Breathe out as you lift your torso and squeeze the shoulder blades, and pull the shoulders away from your ears. Breathe in as you return to the starting position.

From the Shop

Exercise Benefits

The T press strengthens the back and engages the deep abdominal muscles, which improves body alignment. This is a good exercise to add to your routines if your goal is to tone your back muscles, improve core strength and promote good posture.

T Press Demonstration

Sets And Reps

Start with 2 or 3 sets of 6 to 12 repetitions and keep the movement slow and controlled. For a thorough back workout, pair the T press with bird dogs, the cobra lat pulldown and back extensions.

Calories Burned

To calculate the number of calories burned doing the T press, enter your weight and the duration of the exercise:

Related Back Exercises

Try these other back exercises to strengthen, tighten, and sculpt your lats, trapezius, and back muscles:
Superman twist
Prone back extension
Pilates swimming
Superman

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …