Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
BeginnerCompoundDumbbell
Dumbbell Lying Hammer Press
Pectorals · Chest
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- 2
Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- 3
Press the dumbbells back up to the starting position, fully extending your arms.
- 4
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
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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