Bodyweight Archer Push Up

Instructions for proper form

1. Begin in a high plank position, with your hands slightly wider than shoulder-width apart. 2. Keep your body in a straight line from your head to your heels, engaging your core. 3. Shift your weight to one side, bending the elbow of that arm while straightening the other arm out to the side, lowering your chest toward the floor. 4. Push back up to the starting position and repeat on the opposite side. 5. Ensure that you maintain a neutral spine throughout the movement and that your hips don’t sag or rise excessively.

Common mistakes to avoid

Avoid allowing your hips to rotate; keep your body in a straight line. Don’t let your elbows flare out excessively; they should be at about a 45-degree angle to your body. Ensure you are not dropping your head towards the floor and maintain a neutral neck position.

Benefits

Specific benefits of the exercise

The bodyweight archer push-up effectively targets the pectoralis major and engages stabilizing muscles throughout the shoulders and core. It promotes functional strength and can enhance push-up performance.

Expected results and timeframe

With consistent practice (3-4 times a week), individuals may notice improved strength and muscle definition in their chest and shoulders within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate to advanced fitness enthusiasts looking to challenge their upper body strength and improve stability in pushing movements.

Scientific studies supporting its effectiveness

While specific studies may not exist on the archer push-up itself, general research indicates that compound exercises like push-ups enhance muscular endurance and upper body strength. Studies show calisthenics exercises elicit similar gains as traditional weight lifting.

Variations

Beginner modifications

To modify the archer push-up for beginners, perform a standard push-up or a knee push-up, focusing on building shoulder and chest strength before progressing to the archer variation.

Advanced progressions

Advanced variations can include archer push-ups with an elevated foot position to increase the difficulty or single-arm archer push-ups for added challenge.

Integrations

Complementary exercises

Complement this exercise with planks for core stability, and pull-ups to balance upper body strength development.

Super set recommendations

Consider supersetting the archer push-up with chest fly movements or tricep dips to maximize upper body training intensity.

Sample workout routines

A sample routine could include: 3 sets of 10-12 archer push-ups, 3 sets of 10 pull-ups, and 3 sets of 30-second planks, ensuring adequate rest between sets.

Exercise combinations

Combine the archer push-up with other pushing exercises like dive bomber push-ups or clapping push-ups for a comprehensive upper body workout.

Best time to do this exercise in your workout

This exercise is best performed in the middle of an upper body workout session, after warming up and before moving onto isolation exercises.