Archer Push Ups

How To Do Archer Push Ups

Archer push ups are a challenging variation of the traditional push up that targets the chest, shoulders, and triceps while also improving stability and strength. This exercise requires a wide hand placement and a shift of body weight from side to side, making it essential to maintain proper form throughout the movement.

Step-by-Step Guide to Properly Execute Archer Push Ups

Starting Position

Begin in a standard push up position with your hands placed wider than shoulder-width apart. Your feet should be together or slightly apart, and your body should form a straight line from head to heels. Engage your core and keep your back flat.

Lowering Phase

Shift your body weight to one side by bending the elbow of the arm you are leaning towards while keeping the other arm straight. Lower your chest towards the ground, ensuring that your elbow stays close to your body. Keep your hips level and avoid sagging or arching your back.

Pushing Up Phase

Push through the bent arm to return to the starting position while simultaneously shifting your weight to the opposite side. Straighten the arm that was previously bent and bend the other arm. Maintain a controlled movement throughout.

Repetition

Continue alternating sides for the desired number of repetitions. Focus on maintaining a steady rhythm and proper form, ensuring that your body remains aligned and your core is engaged.

Archer Push Ups Workout Plan for All Levels

• Beginner: 3 sets of 5-8 reps, 60 seconds rest, 2 times per week
• Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3 times per week
• Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4 times per week

What Are The Benefits Of Archer Push Ups

• Increases upper body strength
• Targets chest, shoulders, and triceps
• Improves stability and balance
• Builds muscle endurance
• Prepares for more advanced push up variations

Common Mistakes to Avoid

• Letting hips sag: Keep your body in a straight line.
• Not engaging the core: Always tighten your core to maintain stability.
• Rushing the movement: Perform each rep slowly and with control.
• Incorrect hand placement: Ensure hands are wider than shoulder-width apart.

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