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How to Do the Typewriter Pushup Chest Exercise



You might think you have done one pushup, you've done them all, but there are more than likely a few variations you've yet to try. Guys never want to stop dropping out of sets of pushups when challenged at any occasion – so trainers do not ever stop innovating new ways for you to make better, more eye-popping variations.

Men's Health Fitness Director Ebenezer Samuel, CSCS, is one of those trainers. Men's Health New Rules of Muscle program.

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Order Now [19659006] Samuel uses in the program to shock your system for more muscle growth. Then, read his explainer to learn why you'll want to add this Exercise to your routine.

Eb says:

The typewriter pushup is underrated move that'll hone your ability to move and manipulate your body in space. It's also one of the few bodyweight pushups variations that forces a strong mid-back contraction as you do it; when you're sliding your torso across the ground, you're still pulling with one side of your back mu sculature.

Bonus: Because your weight is on one arm, it's also helping prep your body for the load you'd encounter when doing one-arm pushups.

I love putting typewriter pushups near the end of a chest workout, as a bodyweight challenge that's less about overloading the body and more about training body control. Think 3 to 4 sets of 6 to 8 reps back and forth. You do not need to do a ton; your chest and shoulders battle through plenty of time under tension on each individual rep.

You can learn the typewriter pushup in three easy steps. First, of course, make sure you have a solid standard pushup down; You'll want to be able to do that at 10 to 15 reps comfortably.

1) Wide-grip Uneven pushup. Here, we're getting comfortable with your hands against normal. From there, press down to one side, then the other. Focus on really squeezing your shoulder as you do this; that'll help train the mid-back tension you need when you do the typewriter (and that's a good quality when you're doing regular pushups, too). Aim to do 8 to 10 reps before moving on.

2) Archer: Now you're widening your hands, some more, and so pointing your fingers to opposite sides. This move is badass just by itself, so it's a key move you have to master before doing the typewriter. Even though your arms are not wide, still working to maintain tension in your mid-back; think about squeezing your shoulder blades. You want to watch your straight arm on every rep; that'll help you turn your torso, just in the direction of each rep. keep your core tight as you do this, though; really flex both your abs and your glutes hard. The Archer pushup is twisting your torso a little bit, but you should be in control of that twist. Do 6 to 8 reps comfortably before progressing.

3) Typewriter: Now you're putting it all together. You essentially start by doing an archer push-up to one side, but stay down and stay in control. Then you think of pulling your torso across the straight arm.

Train the archer 2 or 3 times a week, max. Brett Williams
Brett Williams is an associate fitness editor at Men's Health.


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