Archer push up
The archer push up loads one arm heavily while the other stays straighter, like drawing a bow. Move slowly. Tension is the point here.
Chest · Triceps · Shoulders · Core
Instructions
- 1
Set a very wide hand position, wider than your wide-grip warm-up.
- 2
Lower toward one hand, letting that elbow bend while the opposite arm stays nearly extended. The motion draws like a bow.
- 3
Press back to the top, then alternate sides each rep or each set as you prefer.
- 4
Keep the midline stiff. No twisting hips or collapsing shoulder.
Helpful Tips
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Start with a small lean before you chase full depth.
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Pair with incline or regular volume for balance.
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If the width bothers your wrists, use parallettes.
Common Mistakes to Avoid
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Rotating the torso to cheat range.
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Bouncing off the bottom on the loaded arm.
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Hands not wide enough to get a real side bias.