Combine Chest and Arm Training with Archer Push Ups

Archer Push Ups

Rep Range

8-20

Hints

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.

Muscle Focus

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