Archer push-ups are a challenging variation of the standard push-up that primarily works one side of your chest, shoulders, and triceps at a time. Here's how to perform them correctly, based on the reference video.
Understanding the Movement
The key to an archer push-up is to shift your weight from one arm to the other. One arm extends outward while the other arm does the primary push-up motion. This focuses the work on one side of your upper body.
Step-by-Step Instructions
- Starting Position: Begin in a standard push-up position, with your hands slightly wider than shoulder-width apart.
- Lowering Down: As you lower yourself toward the ground, extend one arm straight out to the side.
- Pushing Up: Push back up primarily with the arm that's not extended, keeping your extended arm straight. Your body will shift toward the working arm.
- Return to Center: Bring yourself back to the middle position.
- Alternate Sides: Repeat the movement, extending the opposite arm.
Detailed Form Points
- Extended Arm: Keep your extended arm straight and slightly off the ground; it acts as a counterbalance.
- Working Arm: Focus on using the pushing arm to drive your body upward, making sure that the movement is controlled.
- Body Movement: Your body will rotate towards the working arm, so ensure your core is engaged to maintain balance.
- Full Range: Aim for a full range of motion on the working arm, going down as low as you comfortably can while maintaining proper form.
Tips for Beginners
- Start Slow: Begin with fewer repetitions and focus on mastering the technique before increasing intensity.
- Practice Modified Versions: If archer push-ups are too challenging, try practicing on your knees or against a wall.
- Build Base Strength: Ensure you have a solid foundation of standard push-up strength before attempting archer push-ups.
- Controlled Movements: The movement should be slow and controlled throughout, focusing on form over quantity.
Summary
The video explains how to extend one arm straight out to the side while lowering, then pushing up with the opposite arm. This targets one side of the chest, shoulders, and triceps at a time. (as cited in the provided reference)
