Starting Position: Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
First Movement: Brace your core and lower your body towards the ground, keeping your elbows close to your sides, until your chest nearly touches the floor.
Push and Rotate: Push back up to the starting position. As you reach full extension, shift your weight onto your left hand and rotate your body to the right, lifting your right arm towards the ceiling until you form a T shape.
Hold and Return: Hold the T position for a brief pause, then return to the starting push-up position.
Repeat on Other Side: Perform another push-up and then rotate and lift your left arm towards the ceiling to form a T shape on the opposite side.
Continue Alternating: Continue alternating sides with each rep until you complete the set.
Maintain Form: Ensure to maintain proper form and control throughout the movements to avoid any injury and to maximize the benefits of the exercise.
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