Movement overview

The Archer Push Up is an advanced bodyweight exercise that targets the chest, triceps, and shoulders while also engaging the core and stabilizing muscles. It involves a wider hand placement and shifting of body weight from one side to the other, mimicking the motion of drawing a bow.

Step-by-step cues

1. Start in a standard push-up position with your hands placed wider than shoulder-width apart.
2. Extend one arm fully to the side, keeping it straight, while the other arm remains bent.
3. Lower your body towards the bent arm, keeping your core tight and back straight.
4. Pause briefly at the bottom of the movement, ensuring your chest is close to the ground.
5. Push through the bent arm to return to the starting position.
6. Shift your weight to the opposite side and repeat the movement with the other arm.

Technical tips

• Ensure your hands are placed wider than shoulder-width to allow for proper weight shifting.
• Keep your core engaged throughout the exercise to maintain stability and prevent sagging hips.
• Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
• Breathe in as you lower your body and exhale as you push back up.
• If you're new to this exercise, start with a modified version by performing it on your knees or using an elevated surface for support.