One Side Archer Push-up
Master the One Side Archer Push-up, an advanced bodyweight exercise for intense chest, shoulder, and triceps development.
Description
One Side Archer Push-up is a challenging bodyweight exercise that targets the chest, shoulders, and triceps. The exercise enhances upper body strength and stability.
How to Do One Side Archer Push-up
- 1Setup
Begin in a high plank position with your hands significantly wider than shoulder-width, fingers initially pointing forward.
- 2Setup
Rotate one hand 90 degrees so its fingers point away from your body, then extend this "archer" arm straight out to the side with a slight elbow bend. Your other hand (working hand) should remain under its respective shoulder, fingers forward.
- 3
Inhale as you slowly lower your chest towards the working hand, keeping the archer arm extended and straight to assist with balance.
- 4
Descend until your chest is just above the working hand, maintaining a rigid body line from head to heels throughout the movement.
- 5
Exhale forcefully as you push through your working hand to powerfully return to the starting high plank position.
- 6
Complete all repetitions on one side before switching to the other arm to ensure balanced development.
Tips
- Actively brace your core and glutes throughout the movement to maintain a straight body line and prevent your hips from sagging.
- Focus on a slow, controlled lowering phase (eccentric) to maximize muscle tension and improve strength development in the working pectoral and triceps.
- The extended archer arm acts as a counterbalance; keep it straight but not locked, allowing it to slide slightly outwards as you descend for stability.
- Ensure your working shoulder remains packed down and back, away from your ears, to maintain stability and prevent impingement during the push.
Common Mistakes
- ×Avoid letting your hips drop or arch excessively by engaging your core and glutes throughout the entire movement, maintaining a straight line from head to heels.
- ×Do not hyperextend the elbow of your extended archer arm; keep a slight bend to protect the joint and allow it to assist in balance without bearing full weight.
- ×Ensure you lower your chest fully towards your working hand to maximize muscle activation, rather than stopping halfway through the range of motion.
Variations
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.
Side Push-up with Towel
Master the Side Push-up with Towel for a challenging upper body and core workout. This dynamic push-up variation builds strength and stability.
Finger Push-up
Strengthen your fingers, hands, chest, and triceps with the challenging Finger Push-up.
Decline Diamond Push-up
Target your chest, triceps, and shoulders with the Decline Diamond Push-up. Elevate your feet and form a diamond with your hands for an intense challenge.
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Incline Shoulder Tap
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Assisted Standing Triceps Dip
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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.
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