Archer Push-Ups

Archer Push-Ups are a bodyweight exercise and primarily target the chest muscles, particularly the pectoralis major. To a lesser degree, they also work the triceps, shoulders, and core stabilizers.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Archer Push-Up is a dynamic and challenging variation of the traditional push-up that targets the chest, shoulders, and triceps while also engaging the core and stabilizing muscles. Named for its resemblance to an archer drawing a bow, this exercise involves shifting your body weight from side to side, thereby increasing the load on one arm at a time. This unilateral movement not only enhances muscle hypertrophy by providing a greater stimulus to each side of the body but also improves muscular balance and coordination. Ideal for intermediate to advanced fitness enthusiasts, the Archer Push-Up is an excellent addition to any strength training regimen aimed at building upper body strength and symmetry.

Execution

How to Perform Archer Push-Ups

Setup

  1. Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
  2. Ensure your body forms a straight line from your head to your heels, engaging your core and glutes to maintain stability.
  3. Position your feet together or slightly apart for better balance.

Execution

  1. Shift your weight to one side, bending the elbow on that side while keeping the other arm straight. For example, if you are shifting to the right, bend your right elbow and keep your left arm straight.
  2. Lower your body towards the ground, focusing on the bent arm while the straight arm supports your weight.
  3. Pause briefly at the bottom of the movement, ensuring your chest is close to the ground.
  4. Push through the bent arm to return to the starting position, keeping the straight arm extended throughout the movement.
  5. Repeat the movement on the opposite side, shifting your weight to the left, bending your left elbow, and keeping your right arm straight.
  6. Continue alternating sides for the desired number of repetitions.

Finishing

  1. After completing your set, return to the standard push-up position.
  2. Lower your knees to the ground and sit back into a child's pose to stretch your shoulders and chest.
  3. Take a few deep breaths to relax and recover before moving on to your next exercise.

Discover More Chest Exercises

There are many other chest exercises that you can use in your training

Barbell Bench PressBarbell Incline PressMachine Chest PressDumbbell FliesDumbbell Bench PressIncline Dumbbell Bench PressDecline Barbell Bench PressDecline Dumbbell Bench PressChest DipsPush-UpsPec Deck MachineCable FlyesDumbbell FlyesIncline Dumbbell FlyesDecline Dumbbell FlyesSvend PressSmith Machine Bench PressGuillotine PressWeighted Push-UpsDeficit Push-UpsWeighted Deficit Push-UpsRing Push-UpsBanded Push-UpsCable CrossoverSingle-Arm Cable FlyesIncline Cable FlyesDecline Cable FlyesFloor PressStanding Cable PressBand Resisted Push-UpsExplosive Push-UpsSwiss Ball Push-UpsClapping Push-UpsBodyweight Flyes