Suspension Archer Push Up

Instructions for proper form

Start by adjusting the suspension trainer straps to mid-length. Assume a prone position with hands gripping the handles at shoulder width. As you lower your body, shift your weight to one arm while extending the other arm out to your side, maintaining a straight line from head to heels. Push back up with the arm that is under your shoulder, then alternate to the other side. Keep your core engaged and hips stable throughout the movement.

Common mistakes to avoid

Avoid allowing your hips to sag or rise excessively; this can lead to lower back strain. Don’t let your elbows flare out too much. Ensure that your body continuously forms a straight line from head to heels.

Benefits

Specific benefits of the exercise

This exercise effectively targets the pectoral muscles while also engaging the shoulders, core, and triceps. It improves unilateral strength and stability, enhancing functional fitness.

Expected results and timeframe

With consistent training 2-3 times a week, expect to see improvements in upper body strength and endurance within 4 to 6 weeks. Increased definition in the chest and shoulder muscles may also be observed..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to challenge their upper body strength, specifically those who have defined their basic push-up form and are seeking to enhance their workout regimen.

Scientific studies supporting its effectiveness

Research shows that unilateral exercises improve muscle stabilization and coordination, which can result in greater strength adaptations (García-López et al., 2022). The Journal of Strength and Conditioning Research also indicates that compound movements like the push-up activate multiple muscle groups effectively.

Variations

Beginner modifications

To modify this exercise for beginners, perform standard push-ups or use the suspension trainer at an incline to reduce the load. Focus on mastering the basic push-up before progressing to the archer variation.

Advanced progressions

For advanced progressions, try performing archer push-ups with feet elevated or add a plyometric component, such as explosive push-ups between archer repetitions to enhance power.

Integrations

Complementary exercises

Complement this exercise with exercises that target the back, triceps, and core such as rows, tricep dips, and planks to create a well-rounded upper body workout.

Super set recommendations

Pair the suspension archer push-up with exercises like pull-ups for a super set that enhances both pushing and pulling strength.

Sample workout routines

A sample workout could include: 1) Suspension Archer Push-Ups: 3 sets of 8-10 reps; 2) Pull-ups: 3 sets of 5-8 reps; 3) Plank: 3 sets of 30 seconds to 1 minute.

Exercise combinations

Combine with stability ball push-ups or chest flys to target the chest from different angles and with varying stabilization demands.

Best time to do this exercise in your workout

Incorporate this exercise within the strength training segment of your workout, ideally after a thorough warm-up, and prior to finisher/core exercises if used as part of a circuit.