Archer push ups are a challenging variation of the traditional push up that effectively target multiple muscle groups.
Muscle Engagement
Here's a breakdown of the muscles primarily engaged during archer push ups:
- Chest: Archer push ups heavily activate the pectoral muscles due to the lateral movement and the emphasis on pushing primarily with one side at a time.
- Shoulders: The deltoids, both the anterior (front) and lateral (side) heads, are significantly worked as they stabilize and assist with the pushing motion, particularly on the working side.
- Triceps: The triceps brachii are crucial for extending the elbow during the pushing phase, making them a key target of this exercise.
Additional Benefits
Beyond the primary muscles, archer push ups also provide these benefits:
- Core Engagement: Maintaining stability throughout the movement requires a strong core, engaging muscles like the rectus abdominis and obliques.
- Unilateral Strength: The exercise's unilateral nature (working one side at a time) helps to address muscle imbalances by focusing the effort on one side.
- Improved Upper Body Strength & Endurance: Regular practice will enhance overall strength and muscular endurance in the upper body.
Practical Insights
Here are a few practical points:
- Progression: Archer push ups are an advanced exercise. It is crucial to master regular push ups and other progressions (e.g., elevated push ups) before attempting archer push ups.
- Form is key: Maintaining proper form is critical to prevent injury and effectively target the desired muscles.
| Muscle Group | Role |
|---|---|
| Chest | Primary pushing muscles |
| Shoulders | Stabilize, assist the push |
| Triceps | Extends the elbows during the push |
| Core | Stabilizes the body throughout the movement |
In summary, archer push ups are a comprehensive upper body exercise, targeting the chest, shoulders, and triceps, while also engaging the core and helping to improve overall upper body strength and endurance. The unilateral nature of the movement further addresses muscle imbalances.
