Typewriter Push-up

What is Typewriter Push-up:

The Typewriter Push-up is a bodyweight horizontal pushing exercise working primarily the shoulder adductors, specifically the pectoralis major. Similar to the archer push-up, it involves lowering on one side. However, at the bottom, it incorporates a lateral shift from side to side, resembling the motion of a typewriter carriage, before pushing up.

Key Benefits:

  • Size and Strength: Works primarily the pectoralis major, as well as the triceps brachii and the anterior deltoid, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction strength, as well as shoulder flexion and elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Wide Push-up: A push-up variation performed by placing the hands wider than shoulder-width apart, biasing the pec major.
  • Staggered Push-up: A unilateral push-up variation performed with uneven hand placement, focusing on one side at a time.
  • Archer Push-up: A unilateral push-up variation involving extending one arm out to the side, acting as support while working primarily with one arm.
  • One-arm Push-up: A unilateral push-up variation involving only one arm at a time.
  • Weighted Typewriter Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

Grip and Position Variations:

  • Gymnastic Rings: Performing the exercise using gymnastic rings, increasing stabilization demand.
  • Paralletes/Yoga Blocks: Lessens the strain on your wrists and allows you to increase the range of motion if preferred.
  • Elevated Position: Performing the exercise on an elevated surface decreases the overall intensity of the exercise, making it suitable for individuals learning the movement.
  • Declined Position: Performing the exercise while your feet are elevated until your feet to head are horizontally aligned, increasing the overall intensity of the exercise.

How to perform Typewriter Push-ups:

  • Starting Position: Begin in a high plank position with your hands wider than shoulder-width apart. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by lowering your body toward the floor as low as you can, ideally with your chest coming within an inch or two off the floor. Once at the bottom, shift your body to one side while simultaneously extending the opposite arm out to the side. You can either continue the lateral movement as many times as you want or push back up to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position. At the bottom, inhale before transitioning to the other side.
  • Exhale: Exhale at the top/starting position. At the bottom, exhale after transitioning to one side.
  • Grip Width: Place your hands wide enough just until you can go down on one side and the other arm can remain in place extended.
  • Transitions: 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.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists. In the transition phase, allow your hands to adjust naturally.
  • Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Doing it in 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 a weight vest or backpack
    • Progress to a harder variation/exercise