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
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.
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.
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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
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
Explosive Push Ups
Explosive push-ups are a dynamic variation of the classic push-up and are particularly suitable for athletes looking to improve their explosiveness. During the exercise, the body is pushed upwards so powerfully during the upward movement that the hands briefly leave the ground. This primarily trains the chest, triceps, and front shoulders, while also increasing speed strength and explosiveness.
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.
Kneeling Push Ups
Kneeling push-ups are a simplified version of classic push-ups, where the knees stay on the ground to reduce intensity. This exercise strengthens the chest, triceps, and shoulders and is especially suitable for beginners or as a gentle reintroduction after an injury.
In addition, kneeling push-ups are an excellent preparatory exercise for regular push-ups: anyone able to do more than 20 clean reps can progress to the next level, negative push-ups. This helps build a solid foundation for gradually transitioning to classic push-ups.
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