T-Rotation Push Up Performance Exercise

14 Oct T-Rotation Push Up Performance Exercise

The rotary athlete competing in baseball, softball, tennis, golf, ice hockey, or lacrosse must recognize the importance of developing the strength parameters of the kinetic chain. It is important to recognize the body functions as a unit to execute athletic actions. As a result, developing the strength parameters of the neuromuscular system requires integrating the kinetic chain.

The integration of the kinetic chain can be challenging as it pertains to the development of strength within the neuromuscular system. The exercises selected are ideally multi-joint, multi-planar, and consisting of eccentric, isometric, and concentric actions. A simple process by which the athlete or strength coach can accomplish the requirements of integrated strength training in a simplistic manner is to utilize a process of developing functional strength patterns.

These strength patterns develop the entire kinetic chain and address the strength requirements of the rotary athlete. The strength patterns to address are as follows: Lower body knee dominant push, lower body hip dominant pull, upper body horizontal and vertical push, and upper body pull  in both horizontal and vertical planes. Taking this concept one step farther entails bilateral and unilateral movement patterns in all of the aforementioned categories.

Utilizing this type of template simplifies the process for the athlete or coach in addressing strength requirements for most rotary athletes. Recognize in all the aforementioned patterns progressions occur for each exercise in order to continually challenge the kinetic chain and create adaptations within the nueromuscular system.

Upper body horizontal push pattern exercises would include push ups, variations of the standard push up, barbell bench press, dumbbell bench press, and unilateral variations of these exercises. The T-Rotation Push Up is an advancement from the basic push up. The exercise incorporates a transverse plane pattern increasing the stabilization requirements, and a unilateral training aspect to a varying degree.

Improves Your: Upper body horizontal push strength

Target Area: Upper body anterior torso, pectoralis major, pectoralis minor, upper body extensors, stabilizers of the lumbo-pelvic-hip complex.

Why It’s Important: Execution of athletic actions in rotary sports integrated the entire kinetic chain. In order to generate speed, maintain postural position, and execute athletic actions efficiently, certain levels of nueromuscular strength must be present.

The Common Problem: Limitations in total body strength limit the ability of the athlete to generate power, increase the potential for faulty movement patterns, lower athletic performances, and the potential for injury is higher.

The Solution: Develop the entire kinetic chain with integrated, multi-planar, and progressive strength training modalities.

T-Rotation Push Up

Set Up:

  • Place the body in a standing push up position
  • Hands slightly wider than shoulder width
  • Feet shoulder width apart, legs straight, and torso rigid



  • Perform the standard descent portion of the push up touching your chest to the floor
  • Begin the ascent of the push up with a rotation onto the sides of the feet
  • Continue the ascent portion of the push up with extension of the arms and a simultaneous rotation of the legs, torso, and shoulders to the left
  • Complete the rotation of the entire body to the right when the right arm is fully extended and the left arm is above the torso forming a “T” position relative to the torso
  • Pause for one second, return to the starting position of the exercise
  • Repeat the push up with a rotation to the right


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.