To properly perform archer push-ups, maintain full body tension similar to a standard push-up, ensuring engagement throughout the entire movement. This involves keeping your feet together, legs locked, and glutes engaged.
Body Positioning and Execution
The key to a successful archer push-up lies in maintaining proper body tension and control. Here's a breakdown:
- Starting Position: Begin in a standard push-up position with your hands placed wider than shoulder-width apart.
- Body Tension: Focus on engaging your entire body. This means squeezing your glutes, locking your legs straight, and keeping your core tight.
- The Movement:
- As you descend, shift your weight to one side, straightening the opposite arm. Imagine you're drawing a bow, hence the name "archer" push-up.
- The bent arm should be close to your body, and your chest should be moving towards that side.
- The straight arm should remain straight, acting as a lever.
- Push back up, maintaining control, and repeat on the other side.
- Key Points:
- Keep your body in a straight line from head to toe. Avoid sagging or arching your back.
- Control the movement. Don't just drop down.
- Focus on pushing with the working arm and resisting with the straight arm.
- Breathe consistently throughout the exercise.
Essential Considerations
- Full Body Tension: Maintaining tension ensures stability and prevents injury. Feet together, locked legs, engaged glutes are crucial.
- Control: Lower and raise yourself with control, focusing on the muscles you're working.
- Progression: If you're new to archer push-ups, start with easier variations like elevated archer push-ups (hands on a slightly raised surface) to build strength.
By focusing on these points, you can effectively execute archer push-ups and build strength.
