{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Isometric Wipers",
      "kind": "common"
    },
    {
      "text": "Push-Up Wiper",
      "kind": "common"
    },
    {
      "text": "Typewriter Pushup",
      "kind": "common"
    },
    {
      "text": "Side-to-Side Push-Up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "quadriceps",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "horizontal-abduction",
          "adduction",
          "abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push",
      "anti-extension",
      "anti-rotation"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "frontal",
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "314"
  },
  "id": "oec:typewriter-push-up",
  "instructions": {
    "setup": [
      "Begin in a high plank position on the floor with feet hip-width apart and hands placed wider than shoulder-width apart, fingers pointed slightly outward.",
      "Brace your core, squeeze your glutes, and establish a straight line from your heels through your head."
    ],
    "steps": [
      "Lower your chest down toward the floor as you shift your torso toward one hand, fully bending that elbow while the opposite arm extends almost straight.",
      "Maintain your chest just an inch or two above the floor as you slide horizontally across to the opposite hand.",
      "As you reach the opposite side, bend that elbow deeply while straightening the trailing arm.",
      "Reverse the horizontal glide or press back up to the center depending on the set format, repeating the alternating slides smoothly."
    ],
    "breathing": "Inhale as you lower and initiate the lateral shift; maintain controlled, shallow breaths during the glide, and exhale as you press back up to the top.",
    "cues": [
      "Stay low like a typewriter carriage.",
      "Keep your hips level with your shoulders as you slide.",
      "Brace your abs hard to prevent your lower back from sagging."
    ],
    "common_faults": [
      {
        "fault": "Rising up in the middle of the transition between sides.",
        "correction": "Keep your chest pinned at the bottom height throughout the entire horizontal sweep across the floor."
      },
      {
        "fault": "Sagging hips or hyperextending the lumbar spine.",
        "correction": "Squeeze the glutes and pull the belly button toward the spine to maintain a rigid plank."
      },
      {
        "fault": "Twisting the hips and shoulders unevenly toward the floor.",
        "correction": "Keep the torso parallel to the ground; only shift left-to-right without rotating the pelvis."
      }
    ],
    "safety": {
      "precautions": [
        "Requires significant shoulder and wrist mobility; warm up the rotator cuff and wrists thoroughly before attempting."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Typewriter Push-Up",
  "previous_ids": [
    "oec:isometric-wipers"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Isometric Wipers",
        "url": "https://wger.de/en/exercise/314/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "cal.zabel"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:wide-grip-push-up"
    },
    {
      "type": "regression-of",
      "target": "oec:one-arm-push-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An advanced push-up variation where you lower to the bottom position and glide laterally from side to side, placing intense unilateral load and isometric tension on the chest, shoulders, and triceps."
}