One Side Archer Push-up
Master the One Side Archer Push-up, an advanced bodyweight exercise for intense chest, shoulder, and triceps development.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of One Side Archer Push-up
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.
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How to do One Side Archer Push-up
- 01Setup
Begin in a high plank position with your hands significantly wider than shoulder-width, fingers initially pointing forward.
- 02Setup
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.
- 03
Inhale as you slowly lower your chest towards the working hand, keeping the archer arm extended and straight to assist with balance.
- 04
Descend until your chest is just above the working hand, maintaining a rigid body line from head to heels throughout the movement.
- 05
Exhale forcefully as you push through your working hand to powerfully return to the starting high plank position.
- 06
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.
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What muscles does One Side Archer Push-up work?
One Side Archer Push-up primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Triceps Brachii.
Is One Side Archer Push-up good for beginners?
One Side Archer Push-up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for One Side Archer Push-up?
You need Body weight to perform One Side Archer Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for One Side Archer Push-up?
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.
What are common mistakes when doing One Side Archer Push-up?
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.
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Free · iPhone only · Available on the App Store