Uploaded July 2026 | Updated September 2026, 2 weeks ago
Plate-Sliding Hand Release Push-Ups... (a.k.a. T Push-Ups). The base exercise (without the plates) is used as a standard military calisthenic exercise.
By resting your chest on the ground and extending your arms out to the side, it takes all the elastic energy out of the push-up out of the bottom and forces full range of motion.
This plate-sliding add-on really targets the outwards movement of the arms and hands most strongly.
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fitstep.com/goto/mass/youtube.htm
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I've got my hands set around the center holes of the plates, then at the bottom, I'm trying to forcibly accelerate the plates directly outwards.
The pull-in part isn't as challenging with the plates but I found that after about 6-8 reps of really trying to push the plates outwards explosively, it caught up to me and really nailed my triceps and rear delts.
I'm using a pair of steel 45's with smooth backs on carpet (it would likely work well on artificial turf as well). It won't really work on a grippy surface like rubber flooring since you won't be able to slide much of anything.
In that case, a pair of round, rolling dumbbells might do the trick (I haven't tested that yet).
You can also do weighted push-ups with these with a weight vest to add more resistance to that part of the movement.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
Plate-Sliding Hand Release Push-Ups... (a.k.a. T Push-Ups). The base exercise (without the plates) is used as a standard military calisthenic exercise.
By resting your chest on the ground and extending your arms out to the side, it takes all the elastic energy out of the push-up out of the bottom and forces full range of motion.
This plate-sliding add-on really targets the outwards movement of the arms and hands most strongly.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
I've got my hands set around the center holes of the plates, then at the bottom, I'm trying to forcibly accelerate the plates directly outwards.
The pull-in part isn't as challenging with the plates but I found that after about 6-8 reps of really trying to push the plates outwards explosively, it caught up to me and really nailed my triceps and rear delts.
I'm using a pair of steel 45's with smooth backs on carpet (it would likely work well on artificial turf as well). It won't really work on a grippy surface like rubber flooring since you won't be able to slide much of anything.
In that case, a pair of round, rolling dumbbells might do the trick (I haven't tested that yet).
You can also do weighted push-ups with these with a weight vest to add more resistance to that part of the movement.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
