19 Amazing Exercises to Start With a T

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Putting together a list of exercises that start with the same letter is quite a challenge.

But some letters are easier than others. Things get a little easier when you come across letters that correspond to muscle groups.

This is the case with the letter “T”. In fact, you have two muscle groups – the triceps and the thighs.

So you can expect to see some workouts here that hit your upper arms and the back of your thighs. But we’ve put together a list that covers so much moreā€”in fact, it’s all you need for an easy, full-body workout!

Now, let’s jump straight into an almost complete list of exercises starting with T.

1. Tuck Jump

Jumping tucks are a plyometric exercise that will get your heart pounding as it burns calories and builds explosive jumping strength.

How to do it

  1. Stand with feet shoulder-width apart, knees slightly bent. Put your hands by your sides.
  2. Now explode in the air, bringing your hands up to chest level. Try lifting your knees to meet your hands.
  3. Repeat seamlessly with no breaks in between.

muscle building

  • quadriceps
  • gluteus maximus
  • Heart-lung

2. Curled towels

The towel curl is a bicep curl variation that makes your forearm and wrist extensors work harder to maintain a grip on the towel. This is a great bodyweight bicep option that requires no equipment!

How to do it

  1. Place the towel around the beam at shoulder height, and grab the end of the towel with your hands.
  2. Descend into a half squat, leaning back and placing your weight on your arms.
  3. Curl your arms and lift your body toward the crossbar.
  4. release to a controlled starting position

muscle building

  • biceps
  • forearm

3. TRX pendulum

The TRX Suspension Trainer adds an element of dynamic instability to your workouts, making any exercise more difficult and therefore more efficient.

How to do it

  1. Place yourself in front of the suspension trainer with your back facing it in a bowed position. Hook your feet over your shoulder straps and support yourself on your palms.
  2. Move away from the anchor point and push up to the starting position. You should now be in an upside-down plank position. There should be a straight line from your shoulders, hips, knees, and ankles.
  3. Now, move your legs from side to side in a pendulum motion. Be sure to keep your legs straight as you do this. Your core should be nice and tight as you try to bring your legs as high as possible on the sides.

muscle building

  • oblique muscle
  • erect spine
  • abdomen

4. Triceps Pushdown

The triceps push-down is a classic triceps stretch that stretches the muscle group through its full range of motion.

How to do it

  1. On a triceps push-down machine, stand a foot or so from the pulley and hold the bar with the cable angled slightly away from you.
  2. Press the strip down in a half circle as wide as possible. Don’t let your elbows drift back. This shortens the path the bar travels and reduces the amount of work done, limiting the effectiveness of the exercise. As you press, keep your wrists straight and your shoulders down.
  3. At the bottom of the movement, your elbows should be an inch or two in front of you, and your forearms should be parallel.
  4. Reverse the action to raise the bar. Let the bar go up until it’s even with your chin.

muscle building

  • triceps

5. Three-gear push-ups

Stop pushups are an advanced version of the standard pushup exercise that involves three dead ends as you descend.

This works your chest and triceps to maintain an isometric position, then begin your recovery from standing.

How to do it

  1. Perform a normal push-up, but pause for 3 seconds at the halfway point.
  2. Pause again when your torso is a few inches from the floor.
  3. Pause for the third time when you are about three inches from the fully extended position.

muscle building

  • triceps
  • anterior deltoid
  • pectoralis

6. Touch the abs of the toes

This is a great bodyweight exercise that will give you an awesome ab contraction. Don’t wiggle or otherwise allow momentum to make the movement easier.

How to do it

  1. Lie on an exercise mat with legs straight and arms extended overhead.
  2. Now rotate at the hips and engage your core, bringing your torso up and bringing your hands to your toes.
  3. Lower and repeat.
  4. Keep your spine neutral throughout the movement.

muscle building

  • abdomen
  • oblique muscle

7. Reverse Triceps Drop

Triceps Reversal can be done at home with no equipment required, allowing you to get an awesome triceps contraction.

To make it harder, place weights on your knees.

How to do it

  1. Put yourself in front of a sturdy chair. Place your hands on the chair behind you at a shoulder-level distance.
  2. Now extend your feet out so that your body is at an angle of about 45 degrees to the floor.
  3. Perform a triceps dip by lowering your body to the floor by bending your elbows.
  4. From the bottom position, push the triceps back to the starting position. Make sure not to pulse with your body to provide momentum.

muscle building

  • triceps
  • boobs

8. Elevate the thigh

This bodyweight-only exercise targets the adductors and inner thigh muscles well.

How to do it

  1. Lie on your right side with your legs straight and your fingertips resting on the floor.
  2. Lift your left knee so that your foot is in line with your right knee.
  3. Lift your torso, maintaining a neutral spine position.
  4. From this starting position, moving from the hip, lift the straight right leg about 6 inches off the floor.
  5. Lower until your feet are just off the floor.
  6. Repeat as many times as needed.

muscle building

  • quadriceps
  • adductor muscle
  • gluteus maximus

9. Thigh and Pulse

The thigh-heel pulse is an isometric hold that really targets the sides of the lower back.

How to do it

  1. Lie on your side with your legs stacked, one on top of the other, with your legs straight. Extend your lower arm overhead with your other arm facing directly toward the ceiling.
  2. With heels together, rotate at the hips so that the legs are about two inches off the floor. Hold for 10 seconds.
  3. Lower and repeat.

muscle building

  • oblique muscle
  • intercostal

10. TRX Supine Plank

Doing a plank on the TRX Suspension Trainer makes the workout more challenging because it forces you to stabilize your body in an unstable position.

How to do it

  1. Lie face up on the floor with your feet directly under the strap’s anchors. Put your feet in the foot traps and straighten your legs.
  2. Support your upper body on your elbows and forearms while lifting your hips into the air. Don’t bend your knees.
  3. Without tilting your head back, hold the elevated hip position for 2-3 seconds and feel the contraction in your abs and lower back.
  4. Lower to the floor and repeat.

muscle building

  • abdomen
  • erect spine
  • oblique muscle
  • intercostal

11. Tiger Bend

The Tiger Bend is a pushing variation that really shifts the focus to the triceps.

How to do it

  1. Start in a normal push-up position.
  2. Lower yourself to the ground by hinging your elbows. Use your triceps to recover. It’s important to remember that you must keep your elbows close to your body when performing this exercise.
  3. To make the movement more difficult, bring your hands closer to your body. You can also use weight distribution to shift your weight onto one arm.

muscle building

  • triceps
  • anterior deltoid
  • pectoralis

12. Triceps Extension (Cable)

The Triceps Cable Extension allows a full range of motion while maintaining constant tension on the triceps.

How to do it

  1. Set the pulley on the cable pulley machine to shoulder height and place a rope handle on the end of it.
  2. With your back to the machine, lift the rope handles overhead and bend your elbows so they are slightly above your shoulders.
  3. Extend the elbow by squeezing the triceps against the resistance of the cable until the arm is straight. In the end position, your arms should be at a 45-degree angle from the floor.
  4. Lower the controls and repeat.

muscle building

  • triceps
  • anterior deltoid

13. Treadmill Eccentric Press

Treadmills aren’t just for burning calories. This exercise turns it into a pump that strengthens the triceps builders.

How to do it

  1. While standing on the treadmill, set it to one mile per hour (1.6 km/h) or slower, and get off carefully without changing direction (as if you were running on a belt).
  2. Set up in a quadruped position (hands and knees). Place the hand of the working arm on the moving belt, facing the head of the treadmill.
  3. Your other hand should act as support on the side of the treadmill, safely away from the moving belt.
  4. Begin with shoulders bent and elbows maximally extended.
  5. Push your open palms into the belt. Your hands and arms will be forced back, replicating the off-center portion of a one-arm shoulder press.
  6. That was one rep.

muscle building

  • triceps
  • anterior deltoid

14. Triceps pushup

This pushup variation involves bringing your hands closer together to target the triceps. The closer your hand is, the harder it is.

How to do it

  1. Get down in a standard push-up position. Make sure you have a straight line from your neck to your ankles (don’t lift your hips). Now bring your hands closer than usual so that your thumbs are about six inches apart.
  2. Lower your chest to the floor by bending your elbows.
  3. When your chest is about an inch off the floor, push back until your arms are fully extended.
  4. Lower and repeat.

muscle building

  • triceps
  • anterior deltoid
  • pectoralis

15. TRX Kneeling Roll

This version of the kneeling spread combines stretch and instability to double the effectiveness of the exercise.

How to do it

  1. Kneel so the anchor is directly behind you (not directly above your head). Lift both handles overhead and straighten arms.
  2. Keeping your core tight and your spine in a neutral position, take the weight off your toes and slowly lower your body forward.
  3. When your head is at arm level, reverse the movement.

muscle building

  • abdomen
  • oblique muscle

16. Triceps Overhead Stretch (Dumbells)

This exercise gives you a fantastic stretch through the triceps in the contracted position.

How to do it

  1. While standing, hold a dumbbell overhead, fully extended in the palm of your hand.
  2. Keeping your elbows at your sides, extend your elbows so that the dumbbell is behind your head to fully contract your triceps.
  3. Push the triceps back to the starting position.

muscle building

  • triceps
  • anterior deltoid

17. Triceps fall

This version of the dip targets the triceps. To shift the focus to your chest, lean forward.

How to do it

  1. Stand in front of the triceps dip bar and place your hands on the armrests.
  2. Push yourself up so that you are in an extended arm position on the barbell, knees bent, and splits. Your body should be straight up and down (don’t lean forward).
  3. Bend your elbows to lower your torso to the floor until your elbows are fully flexed.
  4. Push the triceps back to the starting position.

muscle building

  • triceps
  • pectoralis

18. TRX Barbell Curls

This version of the curls, maintains constant tension on the biceps through a full range of motion.

How to do it

  1. Mount your TRX Suspension Trainer upright overhead. Hold the TRX handles with your feet together and side by side. Using a neutral grip, keep your palms facing each other. Lean back to straighten your arms so that your torso is at an angle of about 30 degrees. Keep your elbows away from your upper body and in line with your shoulders (don’t let them collapse).
  2. As you turn your torso toward the TRX anchor point, curl the strap with a bent elbow.
  3. Twist your wrists as you curl, providing a postfix for the biceps. In the top position, the palms should face away from your body. Your eyes should also line up with the handle.
  4. Now straighten your arms and go to the next rep.

muscle building

  • biceps
  • anterior deltoid
  • latissimus dorsi

19. Triceps Kickback

The triceps kickback allows you to isolate the triceps through a full range of motion.

How to do it

  1. Pick up the dumbbell with the right hand and lean on the upright with double staggers. Your torso should be at a 45-degree angle to the floor. In the starting position, your arms should be at your sides with your elbows bent at 90 degrees.
  2. Stretch the elbows back to full extension, squeezing the triceps tightly in a fully contracted position.
  3. Return to the starting position.

muscle building

  • triceps

Summarize

In this article, you’ve seen plenty of exercises that start with the letter “T”.

Besides giving you some great ways to blow up your triceps, these moves will also allow you to strengthen your core, work your lower body, and even lift your biceps.

Use the exercises on this list to help you with your letter challenge workout. Or simply do them as a circuit, doing 15-20 reps of each exercise.

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