
Archer Push Up
Pectorals · Chest
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other.
Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended.
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement.
Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top.
Repeat for the desired number of repetitions.
Primary
Pectorals
shoulders
Secondary

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest

Pectorals · Chest