Instructions:
- 1Start in a standard push up position but with one arm extended to the side
- 2Lower your body towards the ground, bending only one arm, while the other remains extended
- 3Push your body back upwards to the start position
- 4Repeat the same process on the other side
- 5Ensure that you keep your body in a straight line throughout the workout
Tips:
- Breathe in as you lower your body and breathe out as you push up
- Keep your core engaged throughout the exercise for stability
- For beginners, starting on the knees can be helpful
- Remember to switch the working hand each time for balanced training
One Side Archer Push-up: Strengthen Your Chest with This Unique Exercise
The One Side Archer Push-up is an excellent bodyweight exercise that targets the pectoralis major, particularly the clavicular and sternal heads. This dynamic variation of the traditional push-up not only enhances upper body strength but also improves stability and coordination. Whether you're a fitness enthusiast or just getting started, incorporating this exercise into your routine can yield significant benefits.
How to Perform the One Side Archer Push-up
- Begin in a standard push-up position, with your hands slightly wider than shoulder-width apart.
- Shift your weight to one side, bending that elbow while extending the other arm out to the side.
- Lower your body toward the floor until your chest is close to your bent arm.
- Push back up to the starting position, then switch sides and repeat.
This exercise can also be referred to as the Archer Push-up and is a fantastic way to engage the muscles in your chest and shoulders. It not only works the primary muscles but also recruits stabilizing muscles, contributing to a well-rounded workout.
Tips for Success
- Maintain Form: Keep your body in a straight line from head to heels. Avoid sagging or piking your hips.
- Controlled Movement: Focus on a slow and controlled descent and ascent to maximize muscle engagement.
- Progress Gradually: If you're new to this exercise, start with standard push-ups or incline push-ups before progressing to the Archer variation.
- Listen to Your Body: If you feel any discomfort, especially in your shoulders or wrists, consider adjusting your hand placement or starting with easier variations.
Add the One Side Archer Push-up to your workout routine to enhance your upper body strength and stability. With practice, you'll develop a stronger chest and improved overall fitness!