Archer Push up
Step by step
How to perform
- Lower your body towards the floor, bending the arm that's directly under your shoulder while keeping the other arm straight and fingers touching the ground.
- Push your body back up to the starting position, focusing on using the strength of the arm that's under your shoulder.
- Repeat the exercise on the same side for your desired number of reps, then switch sides, moving the extended arm under your shoulder and the other one out to the side.
- Continue to alternate sides for each set to ensure balanced strength development.
Overview
About this exercise
The Archer Push Up is a challenging upper body exercise that targets the chest, shoulders, and triceps while also engaging the core and improving balance. It's ideal for intermediate to advanced fitness enthusiasts seeking to intensify their push-up variations and boost overall strength. This exercise is desirable as it not only enhances muscle definition and symmetry, but also improves functional fitness by mimicking the movement patterns used in sports and daily activities.
Coaching cues
Form tips
The most common mistake people make is not maintaining the correct form. Your body should be in a straight line from your head to your heels. When you lower your body, one arm should be extended out to the side, while the other bends at the elbow and wrist, bringing your body towards the floor. The extended arm should be kept straight and not bend at the elbow.
Avoid rushing through the exercise. The key to getting the most out of the Archer Push up is to control your movements, both on the way down and on the way up. This will engage more muscle fibers and lead to better results.
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