Typewriter Push-Up

oec:typewriter-push-up

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Isometric Wipers, Push-Up Wiper, Typewriter Pushup, Side-to-Side Push-Up

How to do it

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.

Movement

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

Rising up in the middle of the transition between sides.: Keep your chest pinned at the bottom height throughout the entire horizontal sweep across the floor.
Sagging hips or hyperextending the lumbar spine.: Squeeze the glutes and pull the belly button toward the spine to maintain a rigid plank.
Twisting the hips and shoulders unevenly toward the floor.: Keep the torso parallel to the ground; only shift left-to-right without rotating the pelvis.

Safety

Requires significant shoulder and wrist mobility; warm up the rotator cuff and wrists thoroughly before attempting.

Muscles

Pectoralis major, sternal head prime mover
Pectoralis major, clavicular head prime mover
Front deltoid prime mover
Triceps brachii synergist
Serratus anterior synergist
Rectus abdominis stabilizer
Obliques stabilizer
Quadriceps stabilizer

Joints

Shoulder: Horizontal adduction, Horizontal abduction, Adduction, Abduction
Elbow: Flexion, Extension
Shoulder blade: Protraction, Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Horizontal push, Anti-extension, Anti-rotation
Modality: Calisthenics, Strength
Mechanics: compound
Force: push
Laterality: alternating
Kinetic chain: closed
Level: intermediate
Equipment: None
Record: Repetitions
Load: bodyweight

progression of Wide-Grip Push-Up
regression of One-Arm Push-Up

Sources

wger: Isometric Wipers, by cal.zabel (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

typewriter-push-up.json