Slider Archer Push Up

Instructions for proper form

1. Begin in a prone position with your palms on the sliders and your body in a straight line from head to heels. 2. Engage your core and maintain a neutral spine throughout the movement. 3. Shift your weight to one side, sliding that slider out as you lower your chest towards the ground in a push-up motion. 4. Keep your elbow close to your body to protect your shoulder joint. 5. Press back up to the starting position, returning the slider to the starting point. 6. Alternate arms for each repetition.

Common mistakes to avoid

1. Allowing hips to sag or elevate excessively; maintain a straight line. 2. Flaring elbows out too wide; keep them closer to the body. 3. Not engaging the core which can lead to poor form. 4. Losing balance while sliding; work on stability to prevent falls.

Benefits

Specific benefits of the exercise

Works on upper body strength, particularly in the chest, shoulders, and triceps. Improves stability and coordination due to the sliding nature, as well as challenging core engagement.

Expected results and timeframe

With consistent practice, you can expect increased upper body strength and improved muscle definition in the chest and triceps within 4-6 weeks. Enhanced core stability may take a little longer to develop..

Who this exercise is best for

This exercise is best for advanced exercisers looking to challenge their upper body strength, performance athletes, and those wanting to enhance their push-up variations.

Scientific studies supporting its effectiveness

Studies on push-up variations indicate that unstable surface exercises enhance muscle activation in the chest and triceps, supporting functional strength improvements over time. Research shows that unilateral movements can also improve balance and coordination.

Variations

Beginner modifications

Begin with knee push-ups on a stable surface before progressing to sliders. Use sliders for regular push-ups without shoulder weight shifting to build strength.

Advanced progressions

Increase difficulty by incorporating a balance element, such as using a Bosu ball for hand placement or adding a clap between push-ups. You can also increase the range of movement by performing a sliding push-up with one leg raised.

Integrations

Complementary exercises

Incorporate exercises such as tricep dips, planks, and bench presses to build overall upper body strength, working complementary muscle groups.

Super set recommendations

Super set with dumbbell chest presses or tricep kickbacks for a comprehensive upper body workout.

Sample workout routines

Combine with a circuit that includes: 1) Slider Archer Push-Ups; 2) Plank to Push-Up; 3) Pike Push-Ups; 4) Dumbbell Rows. Perform 3 rounds of 10-12 reps for each exercise.

Exercise combinations

Combine with lower body exercises like squats or lunges to create a full-body workout—alternating between upper and lower body movements.

Best time to do this exercise in your workout

The Slider Archer Push-Up is best included in the upper body section of your workout routine, ideally after a warm-up and before heavier lifts for optimal muscle activation.