Archer Push Ups: Video Tutorial & Exercise Guide
| Workout | Archer Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Archer Push Ups: Video Tutorial & Exercise Guide
Archer Push-Ups: Step-by-Step Guide
- Step 1: Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels, and your core should be engaged.
- Step 2: Shift your weight to one side by bending your elbow and lowering your chest toward that hand while keeping the other arm straight and extended out to the side. Your body should move diagonally toward one arm.
- Step 3: Lower your body until your chest is close to the ground, keeping your elbow tucked in close to your body on the working arm.
- Step 4: Push back up to the starting position, straightening the bent arm, and return to the center.
- Step 5: Repeat the movement on the opposite side, alternating arms for the desired number of reps.
Archer Push-Ups: Overview
Archer push-ups are an advanced variation of the traditional push-up that focuses on unilateral strength, allowing one arm to bear more of the load while the other stabilizes. This exercise helps build upper body strength, particularly in the chest, shoulders, and triceps, while also engaging the core and promoting balance and stability.
By incorporating more emphasis on one arm, archer push-ups act as a progression toward more difficult movements, such as one-arm push-ups. They are an excellent addition to upper-body workouts for those looking to enhance strength and muscle development.
Archer Push-Ups: Benefits
Archer push-ups primarily target the chest, shoulders, and triceps, with secondary engagement of the core and stabilizer muscles. The unilateral focus helps improve muscle imbalances and builds more balanced upper-body strength.
This movement also enhances stability and control in the shoulder joints, making it beneficial for improving functional strength and performance in other upper body exercises. Archer push-ups are a great way to challenge both strength and coordination while progressing toward advanced push-up variations.
In addition to building upper body strength, archer push-ups increase endurance in the chest and arms and improve overall body control by engaging the core and promoting balance.
Archer Push-Ups: Pro Tips & Advanced Techniques
Focus on keeping your core tight and body aligned throughout the movement to avoid sagging or arching your back. Keep the working arm close to your body as you lower yourself, and ensure the non-working arm remains straight for stability. For an added challenge, slow down the tempo or add a pause at the bottom of the movement. Ready to test your upper-body strength? Let’s push up!
Archer Push-Ups: Progression Plan
Beginner
Intermediate
Advanced
Archer Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Archer Push-Ups target?
+Archer push-ups primarily target the chest, shoulders, and triceps, while also engaging the core for stabilization. The unilateral movement helps strengthen each arm independently.
Are Archer Push-Ups suitable for beginners?
+Archer push-ups are more advanced and may not be suitable for complete beginners. It’s recommended to build strength with standard push-ups first and gradually progress toward archer push-ups by widening your hand placement over time.
How can I make Archer Push-Ups more challenging?
+To increase the difficulty, try elevating the non-working arm on a bench or platform, or add a pause at the bottom of the movement. You can also progress to one-arm push-ups once you master archer push-ups.
How often should I include Archer Push-Ups in my routine?
+Incorporate archer push-ups 1-2 times per week as part of your upper body or push workout. They can be paired with other push-up variations or chest exercises for a comprehensive routine.
What common mistakes should I avoid when doing Archer Push-Ups?
+Avoid letting your hips sag or your back arch. Keep your core engaged, and ensure that your elbows stay close to your body to fully engage the chest and triceps.
