Typewriter Push-Up exercise
A push-up variant where you lower your body, then shift side to side before pressing up, engaging the chest and shoulders intensely.
Updated By PumpPal
How to perform Typewriter Push-Up
- Begin in a push-up position with hands wider than shoulder-width.
- Lower your chest down toward one hand.
- Move your body across to the other hand, staying low.
- Return to the center, pressing up to the start.
- Repeat, alternating the starting side each rep.
What is Typewriter Push-Up?
A typewriter push-up is a wide-hand push-up that lowers toward one side, travels across near the bottom to the other side, and then presses back up. Staying low during the side-to-side transfer creates a longer chest and triceps challenge than alternating ordinary push-ups.
What muscles does Typewriter Push-Up work?
The chest, triceps, front shoulders, and serratus anterior produce the press and lateral transfer. The upper back, rotator cuff, forearms, abdominal wall, obliques, glutes, quadriceps, and spinal stabilizers keep the shoulders and trunk controlled.
Typewriter Push-Up form cues and common mistakes
- Start in a rigid high plank with the hands wider than shoulder width but still within a comfortable range for the wrists and shoulders.
- Lower the chest toward one hand while that elbow bends and the opposite arm lengthens, keeping the shoulders away from the ears.
- Stay close to the floor as the chest shifts across toward the other hand; move the torso as a unit instead of reaching only with the head.
- Press up from the second side while the hips stay level, then alternate the starting direction so both sides receive equal work.
- Use the knees, an incline, or archer push-ups to regress, and stop for sharp wrist, elbow, shoulder, or chest pain.
How to add Typewriter Push-Up to a workout
Use typewriter push-ups after mastering controlled wide and archer push-ups. Start with 3 to 4 sets of 3 to 8 complete side-to-side cycles, or 4 to 8 repetitions beginning in each direction, leaving 2 to 3 clean reps in reserve.
Frequently asked questions
What is the difference between a typewriter push-up and an archer push-up?
An archer push-up usually presses back up after lowering to one side. A typewriter push-up stays near the bottom while the chest travels from one side to the other before pressing up.
How wide should my hands be for typewriter push-ups?
Use a position wider than the shoulders but not so wide that the elbows lock, the shoulders roll forward, or the range becomes very short. Adjust within a pain-free width that lets the chest travel between the hands.
How can I make typewriter push-ups easier?
Perform them with the knees down, place the hands on a stable incline, shorten the side-to-side range, or build strength with archer push-ups first.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.