Archer Push-Up

What is Archer Push-Up:

The Archer Push-Up is an advanced bodyweight exercise that challenges upper body strength, stability, and coordination. This variation of the traditional push-up involves asymmetric movement, where one arm performs a pressing motion while the other arm is extended out to the side as support, resembling the action of drawing a bow and arrow. The Archer Push-Up primarily targets the chest, shoulders, and triceps, while also engaging the core and stabilizer muscles for a comprehensive upper body workout.

Key Benefits:

  • Unilateral Strength: The Archer Push-Up helps to address muscle imbalances by challenging each arm independently, promoting balanced strength development.
  • Enhanced Chest Engagement: By extending one arm out to the side, the Archer Push-Up places greater emphasis on the chest muscles.
  • Core Engagement: Maintaining balance and control during the Archer Push-Up requires increased core activation, improving stability and overall core strength.
  • Portable and Equipment-Free: Archer Push-Ups can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making it accessible to all fitness levels.

Variations:

  • Staggered Push-Up: Involves performing a push-up with uneven hand positions, challenging stability and unilateral strength.
  • One Arm Push-Up: A more advanced variation where one arm is placed behind the back, requiring significant upper body strength and stability.
  • Incline or Decline Archer Push-Up: Performing the Archer Push-Up on an inclined or declined surface adds variety and increases or decreases the exercise's intensity, respectively.

How to perform Archer Push-Ups:

  • Starting Position: Begin in a plank position with hands slightly wider than shoulder-width apart, fingers pointing forward, and then put your other/supporting hand farther and facing outside.
  • Execution: Lower your body towards the ground by bending the elbow of one arm, and then Push back up to the starting position by straightening the arm that performed the pressing motion, while keeping the supporting arm extended out to the side.
  • Repetition: Start with a number of repetitions that challenge you while maintaining proper form. Gradually increase as your strength improves.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Supporting Arm: Although the supporting hand should be kept extended, you can bend it if needed when the intensity is so high for you. Additionally, you can place your supporting arms closer to you to make the movement easier, or you place them on a higher surface to make it abit harder.
  • Scapular Engagement: At the starting position, you have the option to maintain scapular protraction, which provides additional stimulus for the scapular muscles, particularly the serratus anterior, crucial in horizontal pressing movements and skills. Conversely, at the bottom portion of the movement, you also have the option to break down or retract your scapula, allowing your chest to experience more range and stretch.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing it on 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 non-pushing arm
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weighted vest or backpack
    • Progress to a harder variation/exercise