Archer Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Archer Push-Up is an advanced bodyweight exercise that primarily targets the chest, with secondary focus on the shoulders. It involves shifting your body weight onto one arm while extending the other arm out to the side, creating a unilateral pressing motion. This variation increases the intensity of a standard push-up by isolating one arm at a time, making it more challenging for both the chest and shoulders. To perform, you start in a high plank position, alternate side-to-side by lowering your body on one arm, and then push back up. The Archer Push-Up improves upper body strength, stability, and coordination, all without the need for any equipment.
How to Perform
Start in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from your head to heels.
Transfer your weight onto your left hand, rotating your torso slightly towards the right, and extend your right arm out to the side.
Bend your left arm to lower your body toward the floor, ensuring your right arm remains fully extended and parallel to the ground.
Push your body back up to the starting position using your left arm, while keeping your right arm extended and in position.
Switch sides by shifting your weight to your right hand, and extend your left arm outward.
Lower yourself toward the floor by bending your right arm, while keeping your left arm extended and parallel to the floor.
Push back up to the starting position with your right arm while maintaining the extended position of your left arm.
Continue alternating sides for the designated number of repetitions, ensuring proper form and control on each side.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maintain proper body alignment and prevent sagging.
Focus on controlled, slow movements to fully engage the chest and shoulders, rather than rushing through the reps.
Ensure your hands are placed directly under your shoulders for optimal stability and proper form.
Avoid flaring your elbows too wide; keep them at a slight angle to reduce unnecessary strain on your shoulder joints.
Use a full range of motion, lowering your chest close to the ground to maximize muscle activation in the chest.
To reduce strain on the shoulder, keep your extended arm straight but not locked out, maintaining a slight bend in the elbow.
Alternate sides slowly and with control to avoid excessive momentum and to ensure both sides of your body are evenly challenged.
If the exercise is too difficult, perform a modified version by using your knees or reducing the range of motion.
Breathe steadily throughout the movement—inhale as you lower yourself and exhale as you push back up.
Keep your head neutral and in line with your spine to avoid neck strain during the exercise.
How Not to Perform
Don’t allow your lower back to sag: This can place unnecessary strain on your lower back and hips, taking the focus off the chest and shoulders. Keep your core engaged to maintain a straight line from head to heels.
Don’t flare your elbows excessively: Keeping your elbows too wide can put strain on the shoulder joints. Instead, maintain a slight angle with your elbows close to your body, ensuring they are aligned with your wrists.
Don’t rush the movement: Avoid fast, jerky motions. Rushing through the reps reduces time under tension, decreasing the effectiveness of the exercise. Focus on slow and controlled movements to maximize muscle engagement.
Don’t lock out your extended arm: Fully locking out the elbow on the extended arm puts unnecessary strain on the joint. Keep a slight bend to maintain tension in the chest and shoulders, and avoid joint stress.
Don’t lose stability in your core: If you let your torso twist or shift, you’ll lose control of the movement. Keep your core tight and maintain a neutral spine throughout to prevent energy from being wasted on stabilizing your body.
Don’t let your head drop or crane upward: A misaligned neck can lead to discomfort or strain. Keep your head neutral, in line with your spine, and gaze slightly ahead.
Don’t overextend your arm too far out: Extending the arm too wide can decrease the stability and increase the risk of shoulder injury. Extend your arm just enough to create an effective challenge, but avoid going too far.
Don’t perform the exercise without warming up: Jumping into intense movements like the Archer Push-Up without proper warm-up can lead to injuries. Take time to activate your muscles before starting the exercise.
Don’t ignore your breathing: Holding your breath can lead to unnecessary tension and reduced performance. Inhale while lowering yourself, and exhale as you push back up to ensure proper oxygen flow and energy.
Don’t neglect to alternate sides evenly: Avoid favoring one arm too much. Ensure both sides of the body are worked equally to prevent imbalances and to evenly develop strength in both the chest and shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
