What muscles does the Typewriter Push-Up work?

The Typewriter Push-Up mainly works the chest and triceps.

What equipment do you need for the Typewriter Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Typewriter Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Typewriter Push-Up?

Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Typewriter Push-Up

At the bottom of a wide push-up, shift side to side over each hand before pressing up.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest, Triceps
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the chest, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Typewriter Push-Up work?: The Typewriter Push-Up mainly works the chest and triceps.
What equipment do you need for the Typewriter Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Typewriter Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Typewriter Push-Up?: Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Program it for your clients

Coaches add the Typewriter Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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