
Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Pectorals · Chest
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
Hold the dumbbell at shoulder level with your palm facing forward.
Press the dumbbell upward until your arm is fully extended.
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions, then switch to the other arm.
Primary
Pectorals
triceps
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