Archer Push-up
Master the archer push-up, an advanced bodyweight exercise to build incredible chest, triceps, and shoulder strength with a challenging unilateral push.
Description
An Archer Push-up is a more advanced variation of a regular push-up, where one arm is extended out to the side, and the other arm does the pushing. This exercise targets the chest, triceps, and shoulders.
How to Do Archer Push-up
- 1Setup
Begin in a high plank position with your hands significantly wider than shoulder-width apart, fingers pointing forward or slightly outward, and your body forming a straight line from head to heels.
- 2Setup
Extend one arm straight out to the side, maintaining a slight bend in the elbow, with that hand's palm flat on the floor or fingertips lightly touching for balance.
- 3
Inhale as you slowly lower your chest towards the hand that remains closer to your body, bending only that elbow while keeping the extended arm straight.
- 4
Continue lowering until your chest is close to the floor, feeling a stretch in the chest and shoulder of your extended arm.
- 5
Exhale and powerfully push through the working arm to return to the starting high plank position, maintaining core tension and a straight body line.
- 6
Complete all desired repetitions on one side before switching arms and repeating the sequence with the opposite arm as the primary pusher.
Tips
- Maintain a rigid core throughout the entire movement to prevent your hips from sagging or rising too high, ensuring a stable and effective push.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, which maximizes muscle engagement and builds greater strength.
- Experiment with the angle of your extended hand (fingers forward or slightly outward) to find the most comfortable and stable position for your shoulder joint.
- If a full Archer Push-up is too challenging, start with an incline version on a sturdy surface or perform the movement with your knees on the ground to build foundational strength.
Common Mistakes
- ×Avoid letting your hips sag towards the floor; instead, keep your core engaged and maintain a straight line from your head through your heels.
- ×Do not fully lock out the elbow of your extended arm; maintain a slight bend to protect the joint and keep tension in the supporting muscles.
- ×Refrain from dropping too quickly or pushing up explosively without control; focus on a deliberate descent and ascent to maximize muscle activation and prevent injury.
Variations
Push-up Pull
Build upper-body pushing and pulling strength in one move with this challenging push-up and row combo.
Negative Push-up
Strengthen your chest, shoulders, and triceps with negative push-ups. Master the controlled eccentric phase to build strength for full push-ups.
Push-up Jack
A combination of a push-up and a jumping jack that targets the chest and shoulder muscles, while also working the core and increasing heart rate.
Knuckle Push-Up
Elevate your push-up game with knuckle push-ups. Strengthen your chest, triceps, and shoulders while building robust wrists and forearms.
Related Exercises
Wrist Full Push-up
Master the Wrist Full Push-up to build exceptional wrist strength, forearm stability, and chest power.
Single Arm Push up
Master the single arm push-up to build incredible upper body strength, core stability, and balance.
Push up (With push up handles)
Perform push-ups with handles to deepen your chest engagement and protect your wrists.
Pike Push-up (on Bench)
Master the pike push-up on a bench to build strong shoulders and triceps. This bodyweight exercise effectively targets your deltoids, preparing you for
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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