Typewriter Push-Up
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your chest, the Typewriter Push-Up is a solid advanced-level pushing movement in the compound category. Use for advanced chest training and progression.
Everything You Need to Know About the Typewriter Push-Up
The Typewriter Push-Up is a advanced exercise exercise that targets your Chest (pectoralis major). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced chest training and progression. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with strong push-up foundation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Typewriter Push-Up — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Typewriter Push-Up?
- 1
Start in a wide push-up position.
- 2
Lower down and shift your body to one side.
- 3
Your weight should be mostly on one arm.
- 4
Slide across to the other side while staying low.
- 5
Push up from the other side to complete one rep.
- 6
Continue alternating sides with control.
What are the best tips for the Typewriter Push-Up?
Keep your body close to the ground during the slide.
Wider hand placement makes it easier.
Engage your core to prevent sagging.
Move slowly and with full control.
Common Typewriter Push-Up mistakes
Rising up during the sideways movement.
During any pressing movement like the Typewriter Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Not keeping the body in a straight line.
During any pressing movement like the Typewriter Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Moving too fast and losing form.
Rushing through the Typewriter Push-Up reduces the time your Chest (pectoralis major) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not shifting weight fully to each side.
Cutting the range of motion short on the Typewriter Push-Up means your Chest (pectoralis major) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Typewriter Push-Up — who it's best for
Advanced athletes with strong push-up foundation.
How to Program the Typewriter Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 5-8 reps per side. Rest 90-120s.
What are good alternatives to the Typewriter Push-Up?
Other Variations
- Half Typewriter Push-Up
- Elevated Typewriter Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Typewriter Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master wide push-ups before attempting.
- Stop if you feel shoulder discomfort.