Forget everything you think you know about push-ups. Archer push-ups is something else in the world of calithantics. This variation delivers a unique twist that combines regular push ups with lateral body movements.
Archer Push Ups
Archer push-ups are a dynamic take on the classic push-up that prioritizes stability and unilateral strength. Archer push-ups require one arm to support more weight while the other extends out to the side, in contrast to standard push-ups, which operate symmetrically with both arms under pressure. This particular movement pattern strengthens the core, tests the upper body, and improves overall body control.
Since the arm position is similar to that of an archer drawing a bow, the term "archer" refers to this visually striking and powerful pose.
Key Takeaways
- Archer push ups are a challenging variation of the traditional push up that target the chest, shoulders, and triceps.
- To perform archer push ups, start in a push up position and shift your weight to one side as you lower your body, keeping the other arm straight.
- Advanced variations of archer push ups include using rings or adding a clap at the top of the movement.
- The benefits of archer push ups include increased strength, stability, and muscle engagement in the chest and arms.
- Common mistakes to avoid when performing archer push ups include letting the hips sag or the elbows flare out.
This exercise is especially helpful for people who want to improve muscular imbalances and gain strength in their triceps, shoulders, and chest. Archer push-ups help build functional strength by alternating the load between the two sides, which is useful for a variety of sports and physical activities. Consequently, they are a great complement to any exercise regimen, regardless of your level of athletic ability.
How to Perform
Start in a push-up position with your hands wider than shoulder-width. Keep your hands and feet firmly on the floor. As you lower your body down toward the floor, let your weight tip toward one side bending that elbow nice and deep while the other arm stays straight, like an archer drawing a bowstring.
Keep your spine neutral, your core tight and avoid elevated shoulders or sagging hips. Next, push through that bent arm to raise up again and repeat the movement on the other side, controlling your descent and ascent without using momentum.
Muscles Worked
Archer push-ups primarily engage the chest, shoulders, and triceps, while also activating the core for stability. This exercise emphasizes unilateral strength, targeting one side of the upper body more than the other, promoting balance and muscular coordination.
Building Upper Body Strength
The off-balance movement, wide arm position, focus on one arm at a time, and increased range of motion engage your upper body muscles in ways that traditional push-ups (or most push-up variations) cannot. The biggest upper body muscles like chest, shoulders, core, and triceps get a killer pump that can make a huge difference for our upper body strength if we do it regularly. Not to mention your wrist muscles, which experience a greater load, helping to strengthen both your wrist muscles and bones.
Real-World Applications
When we carry groceries, reach for something with one arm, or engage in similar everyday actions, we tend to move with less intention compared to when we exercise. Archer push-ups simulate that randomness and asymmetry, helping our bodies adapt to unexpected movements in real life. When we perform push ups on one side we promote uneven muscle development and functional strength.
Shoulder Mobility
As you perform the archer push-up, the shoulder on the extended side goes through a greater range of motion, which improves shoulder mobility. The controlled movement of lowering and raising your body through extended range of motion makes this exercise more effective in developing shoulder flexibility and preventing injuries.
7. Cardiovascular Benefits
While primarily a strength exercise, archer push-ups engages multiple muscle groups simultaniously in a dynamic motion which pumps up the heart rate and could even help with shedding some pounds
Benefits
Archer Push Ups Safety and Progression
Archer push-ups require proper form to prevent injury. Begin with standard push-ups to establish a solid foundation of strength and technique, and then progress to wider hand placements gradually. Always maintain proper shoulder alignment and listen to your body. Don't overexert yourself, and if you feel any discomfort, stop immediately.
Begin in a push-up position with your hands placed wider than your shoulders. Make sure your hands and feet are pressed firmly into the ground. When you lower your body toward the floor, shift your weight to one side and bend that elbow deeply while keeping the other arm straight, just like an archer pulling back a bowstring.
Stand facing a wall, arms extended at shoulder height, and place your palms flat on the surface, slightly wider than shoulder-width apart. Bend your elbows to lower your chest toward the wall, keeping your body straight, then push back to the starting position.
Stand facing a wall, arms extended at shoulder height, and place your palms flat on the surface, slightly wider than shoulder-width apart. Bend your elbows to lower your chest toward the wall, keeping your body straight, then push back to the starting position.
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FAQ
Why do I feel my leg muscles when doing archer push ups?
While archer push-ups are primarily an upper body exercise, your legs also play a role in supporting your weight and enhancing your body's stability. If you feel that your legs are getting tired too, that is totally normal.
How many archer push-ups should an average healthy person do?
For an average, healthy person, aiming for 15-20 archer push-up reps is a good starting point. You can slowly add more reps as you get stronger.
What if I feel pain or shoulder cracking when doing archer push-ups?
If you feel pain or hear cracking in your shoulders while doing archer push-ups, just stop right away. Make sure your form is good, maybe change up how you're doing the exercise, or get some help from a professional if the pain doesn’t go away.
How wide should my hands be in archer push-ups?
For archer push-ups, set your hands wider than your shoulders, about twice as wide would be great, and make sure your fingers are pointing out.
How deep should I lower my body in archer push ups?
In archer push-ups, lower your body until your chest is at or slightly below the level of your hands while maintaining a straight line from head to heels and ensuring that your form remains controlled and comfortable.
Can anyone do archer push-ups?
Archer push-ups are an advanced variation that are suitable for those comfortable with standard push-ups.
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