One Side Archer Push-up

One Side Archer Push-up demonstration gif

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

  1. Begin in a standard push-up position, with your hands slightly wider than shoulder-width apart.
  2. Shift your weight to one side, bending that elbow while extending the other arm out to the side.
  3. Lower your body toward the floor until your chest is close to your bent arm.
  4. 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!

One Side Archer Push-up Muscles Worked

Arms

Back

Core

Legs