THE TYPEWRITER PUSH-UP is a challenging variation that not only requires upper body strength but also demands control, stability, and endurance. It involves lowering yourself into a push-up, then moving side to side at the bottom of the push-up before pushing back up. To progress to a typewriter push-up, you can follow a series of exercises that build the necessary strength and technique. Here are two progressive exercises to help you work up to performing typewriter push-ups:
1. Standard push-ups
Before advancing to more complex variations, it’s important to master the standard push-up. This foundational exercise builds strength in your chest, shoulders, triceps, and core.
Instructions:
- Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
- Lower your body until your chest nearly touches the floor, keeping your elbows close to your body.
- Push back up to the starting position with your elbows softly locked out.
- Aim to complete 10-15 repetitions unbroken before progressing on to the next variations.
2. Side-to-side push-ups
This variation gets you even closer to the mechanics of the typewriter push-up by incorporating a lateral movement while in the lowered push-up position.
Instructions:
- Start in a high plank position.
- Lower yourself down to the bottom of a push-up without your chest resting on the floor.
- While at the bottom position, shift your chest from one hand to the other, moving side to side. Keep your chest just above the floor as you move.
- After moving side to side, meet back in the middle and push up to the starting position.
- Aim to complete around 5-10 repetitions unbroken before progressing on to the typewriter push-up.
3. Typewriter push-ups
After mastering these progressions, you should have developed the strength, stability, and control necessary for typewriter push-ups.
- Start in a high plank position with your hands wider than shoulder width. Note: the wider your hands the more harder the push-up will be.
- Lower yourself down to the bottom of a push-up.
- While in the bottom position, shift your chest from one hand to the other, moving side to side. Keep your chest just above the floor as you move. If comfortable, try to extend the arm into a soft lock position ensuring full range of motion.
- Once you nail your first few reps, continue to challenge yourself and add them to your routine.
Remember, progression takes time, and consistent practice is key. Always prioritise form to prevent injury and ensure the most effective workout. As you become more comfortable with side-to-side push-ups, start incorporating the typewriter push-up technique, gradually increasing your range of motion and control to master this challenging exercise.
For more workouts from Chris, go to @chrisnayna on IG or check out chrisnayna.com
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