Archer Push-up
Description
This exercise is a variation of a push-up where one arm is extended forward while the other arm performs the push-up. The movement requires stability and strength in the core and upper body.
Muscle Group
Equipment Required
Archer Push-up Instructions
- Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Place one hand on a medicine ball or other elevated surface.
- Lower your body towards the ground, bending your elbows and keeping your core engaged.
- As you push back up, rotate your body towards the hand on the elevated surface, extending your arm and reaching towards the ceiling.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Archer Push-up Form & Visual
Archer Push-up Benefits
- Targets multiple muscle groups including chest, shoulders, triceps, and core
- Increases upper body strength and stability
- Improves balance and coordination
- Engages the serratus anterior muscle, which is important for shoulder health and stability
- Can be modified for different fitness levels by adjusting the range of motion or using knee push-ups
Archer Push-up Muscles Worked
- Pectoralis major
- Triceps brachii
- Deltoids
- Rectus abdominis
- Obliques
- Quadriceps
- Glutes
Archer Push-up Variations & Alternatives
- Spiderman Push-up
- Clap Push-up
- One-Arm Push-up
- Diamond Push-up
- Staggered Push-up
- Explosive Push-up
- Plyometric Push-up
- Decline Push-up
- Incline Push-up
- Wide Grip Push-up
