Archer Push-Up

What is Archer Push-Up:

The Archer Push-Up is a bodyweight unilateral horizontal pushing exercise working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii. It involves assuming a high plank position with hands wider than shoulder-width apart and focusing only on one arm, performing a pressing motion while the other arm is extended out as support, resembling the action of drawing a bow and arrow. This variation introduces a unilateral aspect to the push-up, leading to a more advanced variation, the one-arm push-up.

Key Benefits:

  • Size and Strength: Works the pectoralis major and the triceps brachii, as well as the anterior deltoid, promoting muscle growth and strength improvement.
  • Unilateral Strength: Focuses on one arm at a time, promoting balanced strength development and addressing muscle imbalances.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires heightened core engagement due to the asymmetric distribution of load to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Standard Push-up: A foundational bodyweight pushing exercise performed on a flat surface, working the pec major and triceps.
  • Staggered Push-up: A unilateral push-up variation performed with uneven hand placement, focusing on one side at a time.
  • One-arm Push-up: A unilateral push-up variation involving only one arm at a time.
  • Assisted One-arm Push-up: Increase the intensity by decreasing the support you're getting from your supporting arm, increasing the resistance on the working arm.
  • Weighted Archer Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

Grip and Position Variations:

  • Gymnastic Rings: Performing the exercise using gymnastic rings, increasing stabilization demand.
  • Paralletes/Yoga Blocks: Lessens the strain on your wrists and allows you to increase the range of motion if preferred.
  • Elevated Position: Performing the exercise on an elevated surface decreases the overall intensity of the exercise, making it suitable for individuals learning the movement.
  • Declined Position: Performing the exercise while your feet are elevated until your feet to head are horizontally aligned, increasing the overall intensity of the exercise.

How to perform Archer Push-Ups:

  • Starting Position: Begin in a high plank position with your hands wider than shoulder-width apart. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by lowering your body towards one of your arms until your chest touches the ground, or at least close to it, while the other arm remains extended, acting as support. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you descend.
  • Exhale: Exhale at the top/starting position.
  • Grip Width: Place your hands wide enough just until you can go down on one side and the other arm can remain in place extended.
  • Supporting Arm: Although the supporting hand should be kept extended, you can bend it to lessen the intensity of the movement as well as the load on your biceps on the supporting arm.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists.
  • Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing it in an inclined position
    • Doing it with a little elbow bent on your supporting arm
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing it on a declined position
    • Maintaining the scapular protraction fixed and supporting arms straight throughout the repetitions
    • Decreasing the amount of support from the supporting arm
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing a weight vest or backpack
    • Progress to a harder variation/exercise