Description

The archer push up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It's a unilateral variation of the traditional push up.

Starting Position

Begin in a plank position with hands slightly wider than shoulder-width apart. Extend one arm straight out to the side while keeping the other arm directly under the shoulder.

Technical Execution

Lower your body down by bending the supporting arm while keeping the extended arm straight. Push back up to the starting position.

Range of Motion

Range of motion should be controlled and full, lowering your chest close to the ground without touching it for the elbow that stays closer to the body.

Variations

Advanced variations include different hand placements, uneven surfaces, and weighted vests.

Common Mistakes

Common mistakes include arching the back, bending the elbows too much, and not keeping the core engaged throughout the movement.

Practical Advice

Ensure proper form and alignment, start with the easier progressions before attempting the archer push up, and focus on controlled movements.

Additional Notes

This exercise requires strength, stability, and balance. Progress slowly and avoid jerky movements to prevent injuries.

Difficulty Level

Advanced

Equipment Needed

Body Weight

Primary Muscles

Secondary Muscles