We will cover everything you need to know for adding the Typewriter Push-Up into your training routine.
This article will include a video, image and a written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
This lift uses a complicated movement pattern for most people who are just starting to use this lift. Do not worry if you can not perform it at first. Just keep practicing, and slowly you will gain the balance required to complete this exercise.
Typewriter Push-Up How to Guide
Image Example
Step by Step Description
Step 1: Lay face down on the floor. Put the palms of your hands directly under your shoulders and extend your arms to put your body in the top of the push-up position. Keep your core tight and your neck and back in a straight line.
You are now in the starting position.
Step 2: Lower your body to the bottom push-up position by flexing at your elbows into a 90-degree position.
Step 3: Shift your bodyweight and lean to one side by placing your front deltoid on your palm. At the same time extend your opposite arm into a straight line. It is ok if your bent arm moves slightly to accommodate fully extending your arm.
Step 4: Now move your weight to the opposite arm and repeat the same movement. Once completed you will have completed one repetition of the Typewriter Push-Up.
Difficulty Level
This lift gets rated at an Intermediate difficulty level.
Equipment Required
Since this is a calisthenics exercise, you only need your body and an area large enough for you to lie down.
A weighted vest can also be used for this exercise to continue increasing its difficulty.
Muscles Worked
The Primary muscles that get worked are your Pectorals(chest), Deltoids(shoulders), your Core and the Triceps.
Benefits of the Typewriter Push-Up
Since a large number of muscles get recruited, it helps tremendously with creating a fitter you.
Training multiple muscle groups to work together and become stronger, carries over to help make your everyday activities easier to complete.
Push-ups are shown to improve your reaction time by helping to train your proprioceptive muscle fibers.
Unlike bench pressing and other lifts that require you to press while lying on a bench with push-ups, your scapulas can move naturally. Having your scapula able to move not only helps with function but is critical to shoulder health.
Training Tips
If you want to increase the difficulty without using extra resistance(weighted vest) all you have to do is perform the exercise at a slower pace. Doing this will increase your muscles time under tension and allow you to continue making progress.
Using a weighted vest like the one Titan makes(goes up to 100 lbs in increments of 2 lbs) will allow you to use progressive overload enabling you to develop some serious strength with this lift.
In Closing
You do not need any equipment to start using this lift. Not requiring any equipment makes this lift very useful as a supplement exercise on days when you can not get to your local gym.
Before adding this exercise to your training routine, you need to build up your strength using more basic push-up variations like the wide grip push-up, diamond push-up, traditional push-ups, etc.
If you have never used this lift before, try it out for a few weeks to see first hand all the benefits that it has to offer.
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References
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