Archer Push Ups
Archer push-ups, also known as archer press-ups, are a challenging variation of the classic push-up. They primarily target the upper body while also engaging the core muscles through the lateral shifting of weight. One side of the body bears more weight while the other remains extended, resulting in an asymmetrical load. This exercise requires good body control.
The archer push-up can be seen as a precursor to the one-arm push-up, where a greater portion of the body weight is also supported by one side.
Archer Push Ups - the correct execution
- Start in the push-up position
- Place your arms wider than shoulder width on the floor
- Arms are fully extended
- Make sure the core is firm and push the lower back up (PPT)
- Bend one elbow and lower the upper body to the bent arm
- The other arm remains extended throughout
- Go as deep as possible and then press back to the starting position
The exercise Archer Push Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Archer Push Ups?
Primary trained muscles for Archer Push Ups
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Archer Push Ups
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Alternative variants of Archer Push Ups:
Archer Push Ups with gym rings
Archer push-ups on gymnastic rings increase the difficulty of the exercise by introducing additional instability. This variation requires even greater body tension and enhances the activation of stabilizing muscles in the shoulder and core areas, while still maintaining the asymmetrical load.
Necessary equipment
~e5724973d14549c23ea8a586b5736b36.png?alt=media)
Archer Push Ups with gym rings - the correct execution
- Start in the push up position
- Core and glutes are maximally tensed
- Move one ring to the side with arm extended
- Bend the other arm and lower your chest towards the floor
- Press back into push up position
- Change sides
- Each side counts as one repetition
Similar exercises to Archer Push Ups
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Diamond Push Ups
Diamond push-ups, also known as diamond push-ups, are an intense variation of classic push-ups. In this exercise, the hands are placed close together, with the thumbs and index fingers forming a diamond or triangle shape, which puts particular emphasis on the triceps.
Barbell Bench Press
The Bench Press, also known as the Barbell Bench Press or Chest Press, is an essential fundamental exercise for targeted chest muscle development. This exercise can be performed with various equipment, such as barbells, dumbbells, or on the Smith machine. While the Dumbbell Bench Press offers greater freedom of movement, significantly more weight can be lifted during the flat Bench Press with barbells.
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!