How To Do Archer Push Ups
Archer push ups are a challenging variation of the traditional push up that targets the chest, shoulders, and triceps while also improving stability and strength. This exercise requires a wide hand placement and a shift of body weight from side to side, making it essential to maintain proper form throughout the movement.
Step-by-Step Guide to Properly Execute Archer Push Ups
Starting Position
Begin in a standard push up position with your hands placed wider than shoulder-width apart. Your feet should be together or slightly apart, and your body should form a straight line from head to heels. Engage your core and keep your back flat.
Lowering Phase
Shift your body weight to one side by bending the elbow of the arm you are leaning towards while keeping the other arm straight. Lower your chest towards the ground, ensuring that your elbow stays close to your body. Keep your hips level and avoid sagging or arching your back.
Pushing Up Phase
Push through the bent arm to return to the starting position while simultaneously shifting your weight to the opposite side. Straighten the arm that was previously bent and bend the other arm. Maintain a controlled movement throughout.
Repetition
Continue alternating sides for the desired number of repetitions. Focus on maintaining a steady rhythm and proper form, ensuring that your body remains aligned and your core is engaged.
Archer Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 60 seconds rest, 2 times per week
- Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3 times per week
- Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4 times per week
What Are The Benefits Of Archer Push Ups
- Increases upper body strength
- Targets chest, shoulders, and triceps
- Improves stability and balance
- Builds muscle endurance
- Prepares for more advanced push up variations
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Not engaging the core: Always tighten your core to maintain stability.
- Rushing the movement: Perform each rep slowly and with control.
- Incorrect hand placement: Ensure hands are wider than shoulder-width apart.
Similar Exercises To Try For Your Workout.
FAQ About Archer Push Ups
Archer push-ups are great for building strength and stability. They work your chest, shoulders, and triceps more than regular push-ups. This exercise also improves your balance because you shift your weight from side to side. It helps develop better control and coordination in your upper body. Plus, archer push-ups can make your regular push-ups easier as you get stronger.
To do archer push-ups, start in a standard push-up position. Spread your hands wider than shoulder-width. As you lower your body, shift your weight to one side, bending that elbow while keeping the other arm straight. Push back up to the starting position and switch sides. Keep your body straight and core tight throughout the movement. Start with a few reps on each side and build up as you get stronger.
When doing archer push-ups, avoid these mistakes: 1. Letting your hips sag or rise too high. Keep your body straight.2. Not spreading your arms wide enough. This reduces the effectiveness.3. Rushing through the movement. Focus on control and form.4. Neglecting your breathing. Inhale as you lower and exhale as you push up.5. Overextending your shoulder. Keep it safe by not going too far out.
Archer push-ups help improve overall strength by targeting multiple muscle groups. They work your chest, shoulders, triceps, and core. By shifting your weight from side to side, you build strength in each arm individually. This exercise also enhances stability and balance, making it easier to perform other push-up variations and bodyweight exercises. Regular practice can lead to better overall upper body strength.
