Instructions:
- 1Get down on your hands and toes with your back straight.
- 2Straighten your arms and legs, and lower your chest towards your left hand by bending your left arm while keeping the other arm straight.
- 3Hold for a while, raise your chest by straightening your arm, and repeat by lowering towards the other hand.
Tips:
- Keep your back straight and avoid slouching.
- Raise and lower your body as a unit.
- Maintain a smooth breathing pattern.
Mastering the Archer Push Up: Benefits, Muscles Worked, and Pro Tips
The archer push up is a dynamic and challenging upper body exercise that enhances strength, stability, and mobility. This unilateral movement targets various muscle groups, making it an excellent addition to any workout routine.
Muscles Worked
When performing the archer push up, you engage multiple muscles including:
- Chest (Pectoralis Major)
- Shoulders (Deltoids)
- Triceps
- Back (Lats and Rhomboids)
- Core Muscles for stabilization
Benefits of Archer Push Ups
The archer push up offers numerous benefits:
- Increased Upper Body Strength: By focusing on one side at a time, this exercise allows for targeted strength building.
- Enhanced Muscular Coordination: It promotes balance and stability in shoulder and core muscles.
- Improved Flexibility: The extended range of motion helps with flexibility in the chest and shoulders.
Proper Form
To perform the archer push up with the correct form:
- Start in a standard push-up position but position your hands wider than shoulder-width.
- Lower your body to one side, bending the elbow while keeping the other arm extended.
- Push back up while straightening the bent arm and shifting your weight to the other side.
Progression Tips
If you're new to this exercise, consider the following progression strategies:
- Start with incline push ups to build up your arm strength.
- Practice standard push ups before attempting gliding variations.
- Use rings for augmented instability, increasing difficulty as you improve.
Community Insights
Many fitness enthusiasts on Reddit discuss their experiences and advice regarding the archer push up, making it a great resource for tips and motivation. Whether you're a beginner or looking to refine your form, these discussions can provide valuable insights into making the most out of your archer push up practice.
Incorporate this challenging exercise into your routine and reap the benefits of enhanced strength and stability. For visual learners, check out the archer push up GIF for a dynamic demonstration of the movement.