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If you want to level up your push-up game, archer push-ups are just for you. This push-up variation can be used to increase strength and endurance and is incredibly adaptable.
These push-ups, also known as side-to-side push-ups, involve a modified single-arm position that increases the strain on the back and arm muscles. It's an 'assisted' variation of the single arm push-up that enables you to train one arm more intensely and with greater focus than the exercise's conventional form.
That makes it easier for you to get to a proper single-arm push-up.
How to perform archer push-ups properly?
The archer push-up is a full body control exercise, as well as an advanced level variation of push-ups. The body will be prone to move or rotate, as the bulk of the weight is supported by one side. Keeping the body taut, in control and stable is crucial to performing this push-up.
You must perfect your posture and form to benefit from push-ups side to side and to prevent injuries and muscular tension.
Follow these steps to perform archer push ups:
- Start in a high plank stance with the arms straight and hands slightly wider than shoulder-width apart.
- Always maintain your knees and hips off the ground, and keep your head, shoulders, hips and feet in alignment.
- Start by lowering yourself till the chest contacts one hand while maintaining a straight arm to the side.
- Push yourself up from this position, and switch sides while counting one rep once you're back in the high plank position.
Archer push-ups muscles worked
The upper chest and front shoulders are more actively worked with archer push-ups.
The pectoralis major, triceps, and anterior deltoids are the main muscles involved and focused on. The serratus anterior, abdominal, forearm, quadriceps and glutes are the secondary muscles that are exercised.
Benefits of archer push-ups
The Archer push-up is a unilateral exercise in which the push-up is done with one hand while the other hand provides support.
As the other side stabilizes the body as it moves through space, just one side of the chest, shoulders and triceps are worked. Here are some of the benefits of archer push-ups:
1) Builds core strength
Regular push-ups eliminate the need for the body to struggle against any twisting forces, as they allow you to place both arms on the floor.
By engaging in 'anti-extension', regular push-ups strengthen the core (holding the plank position). When one hand is removed from the equation, greater stabilization comes from the trunk muscles.
The 'anti-rotation' and 'anti-extension' movements of the archer push-up also help strengthen the core.
2) No equipment is needed
To perform archer push-ups, all you need is enough floor space. As a result, they are easy to perform when you want to improve your pushing but don't have access to a gym.
3) Build stronger muscles
When just one limb is used in unilateral motions, the working limb must exert greater effort to finish the exercise. This increased strain on the muscles makes it possible to gradually gain strength and muscle mass.
To do Archer push-ups, one needs strength, steadiness and control. It's difficult, as you're just utilizing one arm, and there may be a propensity for the body to rotate at the hips while performing the action. Make sure your body is steady, tight and under control to perfect the form.
If you're just starting out, broaden your feet to provide yourself some additional stability throughout the movement, as the exercise also involves a lot of balance.
