Archer Push Ups
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Archer Push Ups
Start in a wide push-up position with fingers pointing away from you. As you lower, shift weight to one arm while extending the other arm straight to the side. Press up and repeat on the opposite side.
Common mistakes
Maintain a straight body line from head to heels. Avoid hip rotation; keep them squared to the ground.
Breathing
Inhale when lowering to a side; exhale while pressing back up. Alternate sides each rep.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body
