What To Know
- The typewriter push-up, also known as the “walking push-up” or “shifting push-up,” is a dynamic push-up variation that involves shifting your weight from one hand to the other in a controlled motion, mimicking the movement of a typewriter.
- As you reach the top of the push-up, shift your weight to one side, keeping your body straight and your core engaged.
- The extended arm position in the archer push-up allows for a greater range of motion in your shoulders and chest.
Are you looking to add some variety to your push-up routine? Maybe you’re seeking a new challenge that will help you build strength and definition in your chest, shoulders, and triceps? If so, you’ve come to the right place. Today, we’re diving into the world of two unique push-up variations: the typewriter push-up and the archer push-up. We’ll explore the benefits of each, analyze their mechanics, and help you decide which one is best suited for your fitness goals and current skill level.
What Is a Typewriter Push Up?
The typewriter push-up, also known as the “walking push-up” or “shifting push-up,” is a dynamic push-up variation that involves shifting your weight from one hand to the other in a controlled motion, mimicking the movement of a typewriter. This exercise challenges your core stability and coordination while simultaneously building upper body strength.
Benefits of Typewriter Push Ups
- Enhanced Core Strength: The constant shifting of weight during the typewriter push-up demands your core muscles to work hard to maintain stability and balance. This strengthens your abs, obliques, and lower back.
- Improved Coordination: The intricate movement patterns of the typewriter push-up require precise coordination between your upper and lower body. This can help improve your overall body control and athleticism.
- Increased Range of Motion: The typewriter push-up allows for a greater range of motion in your shoulders and chest compared to traditional push-ups. This can help improve flexibility and prevent injury.
- Unique Challenge: The typewriter push-up offers a different kind of challenge compared to other push-up variations. This can help keep your workouts engaging and prevent plateaus.
How to Perform a Typewriter Push Up
1. Start in a standard push-up position: Hands shoulder-width apart, fingers pointing forward, body in a straight line from head to heels.
2. Lower your chest towards the floor: Keep your core engaged and your body in a straight line.
3. Push back up to the starting position: Engage your chest and triceps to drive yourself back up.
4. Shift your weight to one side: As you reach the top of the push-up, shift your weight to one side, keeping your body straight and your core engaged.
5. Lower your chest towards the floor: Perform a push-up with your weight shifted to one side.
6. Push back up to the starting position: Engage your chest and triceps to drive yourself back up.
7. Shift your weight to the other side: As you reach the top of the push-up, shift your weight to the other side.
8. Repeat steps 5-7: Continue alternating sides for the desired number of repetitions.
What Is an Archer Push Up?
The archer push-up is another dynamic push-up variation that involves extending one arm out in front of you while performing the push-up. This exercise challenges your stability and strength, particularly in your chest, shoulders, and triceps. It also enhances your range of motion and flexibility.
Benefits of Archer Push Ups
- Unilateral Strength Development: The archer push-up focuses on working one side of your body at a time, promoting unilateral strength development. This can help address imbalances and improve overall strength.
- Increased Range of Motion: The extended arm position in the archer push-up allows for a greater range of motion in your shoulders and chest. This can improve flexibility and prevent injury.
- Enhanced Core Stability: The archer push-up requires your core muscles to work harder to maintain stability and balance. This can help strengthen your abs, obliques, and lower back.
- Improved Shoulder Stability: The archer push-up challenges your shoulder muscles to stabilize your body in a challenging position. This can help strengthen your rotator cuff and improve shoulder stability.
How to Perform an Archer Push Up
1. Start in a standard push-up position: Hands shoulder-width apart, fingers pointing forward, body in a straight line from head to heels.
2. Extend one arm forward: As you lower your chest towards the floor, extend one arm out in front of you.
3. Lower your chest towards the floor: Keep your core engaged and your body in a straight line.
4. Push back up to the starting position: Engage your chest and triceps to drive yourself back up.
5. Repeat steps 2-4: Perform the desired number of repetitions on each side.
Typewriter Push Up vs Archer Push Up: Which One Is Right for You?
Both the typewriter push-up and the archer push-up offer unique benefits and challenges. Here’s a breakdown to help you choose the right one for you:
Typewriter Push Up:
- Best for: Improving core strength and coordination, enhancing range of motion, and adding variety to your workout.
- Difficulty: Intermediate to advanced.
- Considerations: May be challenging for beginners due to the required core stability and coordination.
Archer Push Up:
- Best for: Developing unilateral strength, increasing range of motion, and enhancing shoulder stability.
- Difficulty: Intermediate to advanced.
- Considerations: May be challenging for beginners due to the required stability and balance.
Ultimately, the best way to determine which push-up variation is right for you is to try both and see which one feels more comfortable and effective. Start with a few repetitions of each and gradually increase the number as you get stronger.
Beyond the Push-Up: Adding Variety to Your Workout
Once you’ve mastered the typewriter and archer push-ups, you can continue to challenge yourself with other push-up variations. Here are a few examples:
- Diamond Push Ups: This variation targets your triceps and chest muscles by positioning your hands closer together in a diamond shape.
- Decline Push Ups: Performing push-ups with your feet elevated on a bench or box increases the difficulty and targets your upper chest muscles.
- Close-Grip Push Ups: This variation targets your triceps by positioning your hands closer together than shoulder-width apart.
- Clap Push Ups: This dynamic variation requires explosive power to clap your hands together at the top of each push-up.
Mastering the Push-Up Journey
By incorporating typewriter and archer push-ups into your workout routine, you’ll not only enhance your upper body strength and definition but also challenge yourself mentally and physically. Remember to listen to your body, progress gradually, and enjoy the journey of pushing your limits.
Questions We Hear a Lot
Q: What muscles do typewriter and archer push-ups work?
A: Both variations primarily target your chest, shoulders, and triceps. However, they also engage your core, back, and other stabilizing muscles.
Q: Can I modify these push-ups to make them easier?
A: Yes, you can modify both exercises by performing them on your knees. This reduces the difficulty and allows you to focus on form and technique.
Q: How often should I do typewriter and archer push-ups?
A: You can incorporate these exercises into your workout routine 2-3 times per week. Start with a few repetitions and gradually increase the number as you get stronger.
Q: Are there any risks associated with these exercises?
A: As with any exercise, there is a risk of injury if proper form is not maintained. It’s important to warm up your muscles before performing these exercises and to listen to your body. If you experience any pain, stop and consult with a healthcare professional.