Archer Push Up

Muscles Involved

The archer push-up is an advanced bodyweight exercise that targets multiple muscle groups, providing a comprehensive upper body workout. The primary muscles engaged are the pectorals (chest muscles), which are responsible for adduction and flexion of the shoulder joint. The triceps brachii, located on the back of the upper arm, play a crucial role in extending the elbow during this movement. Additionally, the deltoids (shoulder muscles) are heavily involved, particularly in stabilizing the shoulder during the push-up.

Secondary muscles include the core muscles, such as the rectus abdominis and obliques, which help to maintain body alignment and stability throughout the exercise. The latissimus dorsi and rhomboids are engaged to support the movement of the shoulders, while the forearms and wrists also play a supportive role.

Top Mistakes

• Allowing the hips to sag: This can lead to lower back strain and diminishes the effectiveness of the exercise.
• Incorrect hand positioning: Placing hands inappropriately can lead to shoulder strain and reduce the engagement of the chest muscles.
• Forgetting to engage the core: A loose core can result in poor form and increased risk of injury.
• Not performing a full range of motion: Failing to lower the body fully limits the activation of the targeted muscles.

Execution Tips

• Start in a standard push-up position, then shift your weight to one side while extending the opposite arm out to the side. This shift mimics drawing a bowstring back.
• Keep your body in a straight line from head to heels; engage your core and glutes to avoid sagging or arching your back.
• Lower your body towards the floor on the side of your bent arm, ensuring that your elbow stays close to your body.
• Push back up to the starting position, engaging both your chest and triceps as you return to the plank position.

Workouts

The archer push-up can be incorporated into a strength training routine aimed at building upper body strength. For beginners, start with 3 sets of 5-8 repetitions on each side, focusing on mastering the form. As you gain strength and confidence, aim for 10-12 repetitions. To complement this exercise, consider pairing it with conventional push-ups, dips, or planks to enhance overall upper body development and muscular endurance.

Conclusion

The archer push-up is a dynamic exercise that not only builds significant strength in the upper body but also improves core stability and overall body control. By incorporating this exercise into your workout regime, you can enhance your muscular endurance while simultaneously working on coordination and balance. This makes it an excellent addition to any fitness program for those looking to challenge themselves and elevate their workout experience.