Instructions:
- 1Kneel on the floor and put your hands on the ground, positioning one hand close to your chest and the other extended sideways
- 2Bend your elbows to lower your chest towards the floor
- 3Push back up to the original position while keeping your core engaged
- 4Repeat the exercise before switching to the other side
Tips:
- Engage your core throughout the exercise to increase stability
- Avoid buckling your lower back: your body should form a straight line from your head to your knees
- Lower your body as close to the ground as possible to more efficiently work your muscles
- Take your time, don't rush the movements for better control and effectiveness
Kneeling One Side Archer Push Up: An Effective Upper Body Exercise
The Kneeling One Side Archer Push Up is a fantastic bodyweight exercise that effectively targets the chest, shoulders, and triceps while also engaging the core. This exercise, sometimes referred to simply as the Archer Push Up, is a variation of the standard push-up that introduces unilateral movement, allowing for increased muscle activation and improved strength imbalances.
How to Perform the Kneeling One Side Archer Push Up
- Start in a kneeling position with your hands placed slightly wider than shoulder-width apart.
- Shift your weight to one side, extending the opposite arm out to the side while lowering your body toward the ground.
- Push back up to the starting position, engaging your chest and supporting muscles throughout the movement.
- Switch sides and repeat the movement for an equal number of reps.
Tips for Success
- Engage Your Core: Keep your core tight throughout the exercise to stabilize your body and maintain proper form.
- Controlled Movements: Focus on performing each rep in a controlled manner, both when lowering and pushing back up.
- Breath Control: Inhale as you lower your body and exhale as you push back up.
- Use Modifications: If you're new to this exercise, consider performing it on your knees without the side shift until you build sufficient strength.
Why Include the Kneeling One Side Archer Push Up in Your Routine?
The Kneeling One Side Archer Push Up not only helps in building upper body strength, but it also enhances muscle coordination and stability. Including this exercise in your workout routine can increase your overall fitness level, leading to improved performance in other activities and exercises. Whether you're looking to target your chest with bodyweight movements or aiming to develop a stronger upper body balance, this exercise is an excellent addition to any regimen.As you incorporate the Kneeling One Side Archer Push Up into your workouts, you'll find yourself mastering an effective and challenging exercise that builds strength and stability across multiple muscle groups.