Typewriter Push-Up

What is Typewriter Push-Up:

The Typewriter Push-Up is an advanced variation of the traditional push-up exercise that challenges upper body strength, endurance, and stability. This dynamic movement involves shifting the body laterally from side to side at the bottom position, resembling the motion of a typewriter carriage. The Typewriter Push-Up targets the chest, shoulders, triceps, and core muscles, providing a comprehensive workout for the upper body.

Key Benefits:

  • Chest and Shoulder Engagement: Typewriter Push-Up optimally engages the chest and shoulders, fostering muscle development and definition in these key upper body areas.
  • Improved Stability: The lateral movement in the Typewriter Push-Up challenges stability and coordination, leading to improved balance and control throughout the exercise.
  • Core Engagement: Engaging the core muscles throughout the Typewriter Push-Up is essential for stabilizing the body and ensuring proper form, promoting overall core strength and stability.
  • Portable and Equipment-Free: Typewriter Push-Up offer a convenient and effective upper body workout that can be performed virtually anywhere, making them an excellent addition to your home workout routine or while traveling. With no need for special equipment, they are accessible to individuals of all fitness levels.

Variations:

  • Archer Push-Up: Involves extending one arm out to the side acting as support while lowering the body with the other arm, providing an intense unilateral chest and triceps workout while engaging the core for stability.
  • One Arm Push-Up: A challenging variation where only one arm supports and controls the body's movement up and down, requiring exceptional upper body strength, stability, and core engagement.
  • Incline or Decline Typewriter Push-Up: Performing the Typewriter Push-Up on an inclined or declined surface adds variety and increases or decreases the exercise's intensity, respectively.

How to perform Typewriter Push-Ups:

  • Starting Position: Assume a plank position with your hands wider than shoulder-width apart and fingers pointing forward, resembling the initial stance of wide push-ups.
  • Execution: Lower your body towards the ground by bending your elbows to about a 90-degree angle. Then, shift your weight laterally to one side while maintaining the lowered position, and then to the other side, resembling the movement of a typewriter carriage. Finally, push back up by extending your elbows, or repeat the lateral transitions for your preferred number of repetitions before pushing back up to the starting position.
  • Repetition: Start with a number of repetitions that challenge you while maintaining proper form. Gradually increase as your strength improves.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend. You can also continue to inhale to some degree at the bottom position during transitions to maintain airflow and support oxygen needs during the movement.
  • Exhale: Exhale forcefully as you push back up to the starting position, particularly during high-intensity moments, or exhale gradually at the bottom position and as you push back up.
  • Transition Repetitions: For a standard typewriter rep, perform two transitions: one from one side to the other and then back to the starting side. However, feel free to adjust the number of transitions based on your intensity preferences or for added variation and enjoyment.
  • Focus on Control: Emphasize control over speed when performing the Typewriter Push-Up to maximize muscle engagement and minimize the risk of injury.
  • Scapular Engagement: Throughout the exercise, you have the option of maintaining scapular protraction, activating the scapular muscles, especially the serratus anterior, crucial for horizontal pressing movements and skills. If fatigued, you can retract the scapula to relieve tension and focus more on the chest. Adjusting scapular engagement can offer variations in muscle activation and challenge during the exercise, allowing for personalized intensity management.
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    Additional Information:

    Ways to make it easier:

    • Doing it on an inclined position
    • Doing it with a little elbow bent on your supporting arm
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing it on a declined position
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weighted vest or backpack
    • Progress to a harder variation/exercise