There are various versions of the push-up exercise to add variety to your workout routine and target specific muscle groups. While the traditional push-up is an excellent workout, incorporating variations allows you to spice up your routine and focus on specific muscles.
In this detailed Muscle and Motion guide, you will learn how to do the typewriter push-ups with proper form to build strength and enhance your muscles.
To Prepare for the Typewriter Push-Up
As you advance in your workout routine, it’s crucial to progress gradually and master foundational exercises before attempting more advanced ones.
Two recommended moves to become proficient in before trying the typewriter push-up are the classic push-up and the archer push-up. The typewriter push-up involves moving the body from side to side, mimicking the action of a typewriter, achieved by alternately bending and straightening the elbows.
How to do the Typewriter Push-Up
- Assume the “up” push-up position with a straight back and engaged core. Begin by placing your hands on the floor in a starting position that is wider than the width of your shoulders. This wider hand placement allows for sufficient space to perform the side-to-side movement during the exercise.
- Start to lower, as if you are going into the down push-up position
- Shift your body to one side, angle the bent elbow down, and straighten the opposite arm
- Then shift your body to the other side, without going back into the up position–again pointing the bent elbow down and straightening the opposite arm.
For every repetition, you will need to slightly adjust your hand placement to accommodate the shift from side to side. This adjustment ensures a smooth and effective execution of the exercise.
Which Muscles Will You Work in the Typewriter Push-Up?
- The target muscle is the pectoralis major, in red.
- The anterior deltoid assists in horizontal adduction.
- The elbow flexors stabilize the elbow, and the triceps brachii extend the elbow.
- The abdominal muscles, together with the deep erector spinae and pelvic floor muscles, work cooperatively to stabilize the spine.
What’s the Difference Between the Archer Push-Up and the Typewriter Push Up?
In the archer push-up, you lower your weight to one side and then return to the middle before descending on the other side.
In the typewriter push-up, you go down to one side and then shift or slide across to the other side without coming back up.
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At Muscle and Motion, we believe that knowledge is power, and understanding the ‘why’ behind any exercise is essential for your long-term success.
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