Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundBodyweight
Clock Push Up
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- 2
Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 3
As you lower, rotate your body to the left, extending your left arm straight out to the side.
- 4
Push back up to the starting position, while rotating your body to the center.
- 5
Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
- 6
Continue alternating sides with each repetition.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulderscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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