Walk-Out Push-Up into T-Bar

Intermediate Level of Difficulty

The walk-out push-up into a t-bar position is an intermediate full body exercise. This is a great dynamic warm-up exercise as it targets the hamstrings, core, chest, triceps and rotator cuffs.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Exercise Instructions

walk-out push-up into t-bar - step 1

Step 1

Start in a standing position with your hands to your side and your feet shoulder width apart.

walk-out push-up into t-bar - step 2

Step 2

Slowly bend forward and walk out into a push-up position making sure to emphasize the stretch of your hamstrings on the way down.

walk-out push-up into t-bar - step 3

Step 3

Once in a push-up position, perform a push-up and then rotate your body over into a t-bar position. Lower your body back into a push-up and repeat on the other side.